Habits and Automatic Responses

Nail Biting:

- Trigger: Feeling bored or stressed

Smoking Urges:

- Trigger: Finishing a meal or feeling anxious

Overeating or Junk Food Cravings:

- Trigger: Watching TV or feeling emotional

Excessive Phone Checking:

- Trigger: Boredom or waiting in line

Procrastination in Work:

- Trigger: Opening a difficult task or email

Repeated Snooze Button Use:

- Trigger: Alarm going off early in the morning

Mindless Snacking:

- Trigger: Walking into the kitchen

Interrupting Others in Conversation:

- Trigger: Feeling a strong urge to share an idea

Negative Self-Image or Identity

Seeing Yourself as a Failure:

- Trigger: Making a small mistake

Believing “I’m not good enough”:

- Trigger: Receiving criticism or being compared

Fear of Being Judged:

- Trigger: Entering a group of people or giving a presentation

Feeling Undeserving of Success:

- Trigger: Receiving praise or recognition

Imagining Yourself as Socially Awkward:

- Trigger: Walking into a social event

Anxiety and Fear Responses

Fear of Public Speaking:

- Trigger: Being called on to speak or present

Fear of Rejection:

- Trigger: Thinking about asking someone out

Fear of Authority Figures:

- Trigger: Walking into a manager’s office

Social Anxiety:

- Trigger: Being introduced to new people

Performance Anxiety:

- Trigger: Being watched while doing something important

Fear of Flying:

- Trigger: Boarding a plane or thinking about turbulence
Fear of Confrontation:

* Trigger: Needing to decline a request or address a conflict.
* Emotional Reactivity:
    * Rapid Anger: Trigger: Being cut off in traffic.
    * Overwhelm in Criticism: Trigger: Receiving negative feedback.
    * Freezing in High-Pressure Situations: Trigger: Being unexpectedly asked a difficult question.
    * Emotional Shutdown in Conflict: Trigger: Someone raising their voice.
    * Overreaction to Minor Setbacks: Trigger: A small mistake at work.

Motivation and Productivity:

* Associating Work with Stress or Boredom: Trigger: Seeing a to-do list.
* Visualizing Failure Before Trying Something New: Trigger: Being invited to take on a new project.
* Intimidation by Large Tasks: Trigger: Looking at a complex task or plan.
* Dreading Exercise or Physical Activity: Trigger: Thinking about going to the gym.
* Unmotivation to Study or Focus: Trigger: Opening a textbook or work file.