✅
The Floor · just show up
Hold an ice cube in my hand or squeeze a stress ball for 30 seconds
🎯
The Ceiling · burst through it
Engage in a safe grounding or replacement behavior for 5 minutes
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📋 The Playbook
why this habit works
🏆 What do I want to achieve?
Reduce and eventually eliminate self-harm behaviors.
👤 Who do I want to become?
I am someone who treats my body with compassion and handles distress safely.
❓ Checkin Question
What did you accomplish?
⏰ Cue / Trigger
When I reach for an object I use to self-harm
💬 Mantra
I can ride out this wave of emotion without hurting myself.
❤️ Why
I want to practice this habit to protect my body and learn to navigate intense emotions with kindness rather than pain.
Tags: Mindfulness, Resilience, Self-Care