Latest / The Stoic Handbook with Jon Brooks / The 5-Minute Emergency Drill: When the Craving Hits Right Now

Transcript

The 5-Minute Emergency Drill: When the Craving Hits Right Now · The Stoic Handbook with Jon Brooks

• 0:00
  SPEAKER_01: Find stillness where you are, feet grounded, shoulders easy.
• 0:06
  SPEAKER_01: Silently say this is an appearance, not a fact.
• 0:20
  SPEAKER_00: Inhale for four.
• 0:23
  SPEAKER_01: Hold for two.
• 0:26
  SPEAKER_01: Exhale for six.
• 0:31
  SPEAKER_01: Again in for four.
• 0:35
  SPEAKER_01: Hold for two out for six.
• 0:42
  SPEAKER_01: Last time in for four.
• 0:46
  SPEAKER_01: Hold for two out for six.
• 0:55
  SPEAKER_01: Notice the body's weather, the pull, the tightness, the buzz, just data.
• 1:06
  SPEAKER_01: Say an impression of pleasure just arrived or an impression of insult.
• 1:13
  SPEAKER_01: Label it, don't obey it.
• 1:17
  SPEAKER_01: You're not required to decide right now.
• 1:21
  SPEAKER_01: Give yourself one minute of freedom.
• 1:24
  SPEAKER_01: The urge is a wave.
• 1:26
  SPEAKER_01: You are the shore.
• 1:43
  SPEAKER_01: What here is up to me?
• 1:45
  SPEAKER_01: My judgment, my choice.
• 2:03
  SPEAKER_01: two Value Test.
• 2:05
  SPEAKER_01: What choice serves wisdom, justice, courage, temperance?
• 2:21
  SPEAKER_01: Three.
• 2:22
  SPEAKER_01: Two times test.
• 2:23
  SPEAKER_01: Time one.
• 2:24
  SPEAKER_01: Picture the hit now.
• 2:26
  SPEAKER_01: How it feels.
• 2:39
  SPEAKER_01: Time two.
• 2:40
  SPEAKER_01: Picture the aftertaste later.
• 2:43
  SPEAKER_01: Regret or emptiness if it applies.
• 2:54
  SPEAKER_01: Alternative.
• 2:56
  SPEAKER_01: Picture the clean pride if you abstain and keep your word.
• 3:09
  SPEAKER_01: Now decide.
• 3:10
  SPEAKER_01: You can abstain proudly and feel the quiet strength, or proceed mindfully with reservation.
• 3:20
  SPEAKER_01: I choose this, conditions permitting.
• 3:23
  SPEAKER_01: And with limits you'll keep.
• 3:28
  SPEAKER_01: Whenever you choose, say I choose, I was not dragged.
• 3:33
  SPEAKER_01: If abstaining, plan a tiny replacement now.
• 3:36
  SPEAKER_01: T, short walk, two pages in your journal.
• 3:42
  SPEAKER_01: If proceeding, set the timer, limit the portion, and when it ends, you're done.
• 4:14
  SPEAKER_01: Breathe once more in for four.
• 4:20
  SPEAKER_01: Hold for two and out for six.
• 4:32
  SPEAKER_01: Carry this line with you.
• 4:34
  SPEAKER_01: Appearance, pause, play both futures, choose.