Everyday Life
You spill water while pouring a glass for yourself.
Best case: You quickly clean it up with no mess or damage.
Worst case: The water spills on electronics or important papers, causing damage.
Flexible reframe: “Accidents happen. I can clean up and check for any damage calmly without rushing."
Someone doesn’t respond to your text right away.
Best case: They respond later with a positive message.
Worst case: They ignore the message or respond negatively.
Flexible reframe: “They might be busy or distracted; I’ll give them time before worrying.”
You’re deciding whether to go to a new café or stick with your usual one.
Best case: You discover a new favorite place.
Worst case: The new café is noisy or uncomfortable.
Flexible reframe: “I can try it for a short time and switch back if I don’t like it.”
You forget what task you were doing halfway through.
Best case: You remember quickly and continue easily.
Worst case: You get stuck and feel frustrated.
Flexible reframe: “I’ll take a moment to review notes or ask for a reminder before getting overwhelmed.”
You wake up to find the power is out.
Best case: It returns quickly with no issues.
Worst case: It stays off for a long time, disrupting plans.
Flexible reframe: “I’ll use backup supplies and focus on things I can do without power.”
You forget where you put your phone at home.
Best case: You find it quickly in a usual spot.
Worst case: You lose it for a long time, causing stress.
Flexible reframe: “I’ll systematically check common places and ask for help if needed instead of getting frustrated.”
A friend says something that feels slightly hurtful.
Best case: They didn’t mean to hurt you and apologize.
Worst case: The comment was intentionally hurtful.
Flexible reframe: “I’ll ask them kindly about what they meant, and share how I feel before jumping to conclusions.”
You're considering trying a new hobby, but you're nervous.
Best case: You enjoy it and meet new people.
Worst case: You find it frustrating or boring.
Flexible reframe: “It’s okay to try and stop if it doesn’t fit; every experience teaches me something.”
You start working on something, but get distracted easily.
Best case: You refocus quickly and finish the task.
Worst case: You don’t finish and feel guilty.
Flexible reframe: “I can break the task into smaller parts and use timers or breaks to stay focused.”
Your ride cancels 10 minutes before you need to leave.
Best case: Someone else can give you a ride quickly.
Worst case: You miss the appointment or are late.
Flexible reframe: “I’ll call others for help, or let the appointment person know I’m delayed.”
You realize you left the oven on after leaving the house.
Best case: You’re close enough to return quickly and turn it off safely.
Worst case: You’re far away, causing worry about safety or damage.
Flexible reframe: “I’ll stay calm and make a plan- maybe call a trusted neighbor or family member to check.”
You’re invited to a gathering, but you don’t know many people there.
Best case: You meet new friends and enjoy yourself.
Worst case: You feel isolated and uncomfortable.
Flexible reframe: “I can bring a small comfort item or plan a short visit to reduce pressure and open myself to new experiences.”
You’re offered a chance to speak at a support group.
Best case: You share your story and inspire others.
Worst case: You feel anxious and stumble over words.
Flexible reframe: “I can prepare a little and remind myself that sharing is about connection, not perfection.”
Someone gives you instructions that feel overwhelming.
Best case: You ask clarifying questions and complete the task well.
Worst case: You misunderstand and make errors.
Flexible reframe: “It’s okay to ask for help or repetition; no one expects me to remember everything perfectly.”
Your phone dies when you're out and need GPS.
Best case: You know the area well enough to find your way.
Worst case: You get lost or stressed.
Flexible reframe: “I can ask for directions or take a moment to calm down and think through my options.”
You make a mistake paying a bill and get charged a late fee.
Best case: The company waives the fee after you explain the mistake.
Worst case: The fee stays, and it impacts your budget.
Flexible reframe: “I’ll contact customer service politely and ask for help or payment options, and set reminders for next time."
Someone comments that you “seem different” since your injury.
Best case: They are noticing positive changes or are curious.
Worst case: They mean it negatively or insensitively.
Flexible reframe: “I can share what I’m comfortable with or redirect the conversation to what I want to talk about.”
You’re not sure whether to move to a new apartment that’s closer to town.
Best case: The new place is convenient and comfortable.
Worst case: The move is stressful or the new place isn’t what you hoped.
Flexible reframe: “I’ll list pros and cons and think about how to handle challenges if they come.”
You're running late to an important meeting.
Best case: You arrive just in time and the meeting goes well.
Worst case: You miss part of it and feel embarrassed.
Flexible reframe: “I’ll notify others I’m late if possible, and focus on contributing when I arrive.”
You’re stuck in traffic and will miss an appointment.
Best case: The delay is short and you arrive only a little late.
Worst case: You miss it entirely and feel frustrated.
Flexible reframe: “I’ll contact the person to explain and reschedule if needed.”
You lock yourself out of your house with no phone or keys.
Best case: A neighbor or friend is nearby and helps you get in quickly.
Worst case: You have to wait outside for a long time or call a locksmith, costing money and time.
Flexible reframe: “I’ll stay calm, look for safe options (neighbors, a public phone), and think ahead for next time by making a spare key.”
A close friend seems to be pulling away and you don’t know why.
Best case: They’re just busy or stressed and will reconnect soon.
Worst case: They are upset or distancing themselves permanently.
Flexible reframe: “I’ll check in openly with them and express my feelings, but also respect their space if needed.”
You're deciding whether to return to part-time work despite fatigue.
Best case: You adjust well and feel fulfilled.
Worst case: You get overwhelmed and need to stop.
Flexible reframe: “I’ll start slowly, communicate needs, and listen to my body to find balance.”
You’re given a task with a short deadline and little guidance.
Best case: You figure it out and impress others.
Worst case: You feel overwhelmed and can’t finish.
Flexible reframe: “I’ll prioritize key parts, ask for clarification if I can, and do my best without perfectionism.”
You’re suddenly asked to speak in front of a group without preparation.
Best case: You share something helpful and feel proud.
Worst case: You feel too anxious and stumble over words.
Flexible reframe: “I can keep it simple, speak honestly, and remind myself that it’s okay to be imperfect.”