Chapter 2 Worksheet | The Good Life Discovery Guide

Nudge2.1

Identify a Recent Trigger

Think back to a recent moment when you were emotionally overwhelmed.

Was it something someone said or did? Did timing or environment influence the situation?

Did any physical sensations show up (tight shoulders, racing heart, flushed skin)?

Did it feel like a trigger Stone & Heen identified?

Truth trigger — the feedback feels wrong or unfairRelationship trigger — it's about who said itIdentity trigger — it threatens your sense of self

Note2.1

Narratives That Drive Triggers

By exploring the stories that fuel our triggers, we gain insight — giving us more choice in how we respond next time.

Is this trigger something that occurs often? What does it reveal about your inner narrative?

What would it look like to reshape that narrative?

Write your reframed narrative:

Nudge2.2

Test the Micros

Choose one emotional fluency strategy to try during a real-life stress moment this week.

Strategy I chose:

Cognitive Reframing — 'What's another way to interpret this?'Noticing & Naming the Emotion — say it out loud or write it downGrounding Through Movement — dance, stretch, or skipBody Scan — identify where you feel the emotion in your bodyReciting a Simple Mantra — from your Values Manifesto or anotherVisualization — guided imagery to create a calming place

What happened when I tried it:

Note2.2

How Did You Interrupt the Loop?

You're learning your internal map — what soothes, what sparks, and what helps you find release.

What emotion or thought loop were you stuck in?

Which tool did you apply?

Did it help you pause, slow down, or redirect the emotion?

What does this moment teach about how gaining emotional fluency feels for you?

Mid-Chapter Lab

Emotional Pattern Breaker — 7-Day Resilience Tool Tracker

This week, experiment with two emotional fluency strategies. Apply each in real-life situations throughout the week and track for 7 days.

Day	Tool Tried	Situation	Emotional Shift or Insight
D1
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D7

Nudge2.3

Build Your Foundation

Within the next few days, try engaging with two foundational areas.

Areas I chose:

Connection — text or talk to one trusted personSelf-Care — move body 3 min daily or block short rest periodsEmotional Flexibility — let go of something outside your controlResourcefulness — write 3 options for a current problemReflective Noticing — name one thing you managed better than 6 months ago

My plan for the week:

Note2.3

Notice Your Foundation in Action

Reflect briefly on the foundational area you engaged with.

What prompted you to try it? Did anything feel easier afterward?

Would you try this approach again? What might you tweak?

Nudge2.4

Name Your Setback

Think of a recent moment that didn't go as you hoped — a setback, even a small one.

Briefly describe the situation:

The primary emotion you felt:

The immediate 'story' you started telling yourself:

Note2.4

Alternative Narrative

Reflect on the setback and narrative you identified. Use a growth mindset to reshape it.

Alternative narrative (growth mindset):

What small, values-aligned action could you commit to next time?

Good Life Lab

Practices to Turn Setbacks Into Growth

Build your Emotional Lighthouse and create a Growth Action Plan.

1. Emotional Lighthouse

3 quotes, songs, or reminders that have brought you comfort:

2 people you trust for clarity and calm:

One place (real or virtual) where you feel grounded:

2. Growth Action Plan

Define your focus — what do you want to improve or respond to differently?

Reflect on a past experience that led you here:

Core values this goal aligns with:

Action to try in the next two weeks:

How will you measure success?

7-Day Growth Action Tracker

Day	Action / Situation Navigated	How I Measured (Yes/No, Scale 1–5)	One-Word Reflection
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D7

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Identify a Recent Trigger

Narratives That Drive Triggers

Test the Micros

How Did You Interrupt the Loop?

Emotional Pattern Breaker — 7-Day Resilience Tool Tracker

Build Your Foundation

Notice Your Foundation in Action

Name Your Setback

Alternative Narrative

Practices to Turn Setbacks Into Growth

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