Work & Responsibility
Jordan gets home from work and sees tasks he needs to complete. He thinks, “I don’t even know where to start. This is too much.”
What emotional block is this?
A. Hopeless
B. Overwhelmed
C. Perfectionist
D. Angry
B. Overwhelmed ✅
Scenario:
Alex is upset during a conversation with his partner and thinks, “This is pointless. Nothing ever changes.”
A. Overwhelmed
B. Hopeless
C. Perfectionist
D. Confused
B. Hopeless ✅
Scenario:
Sam promised to help his child with homework but thinks, “It won’t be good enough anyway, so I shouldn’t start.”
A. Hopeless
B. Overwhelmed
C. Perfectionist
D. Angry
C. Perfectionist ✅
Scenario:
Chris planned to exercise but thinks, “I’m too tired. I’ll do it tomorrow.”
A. Hopeless
B. Overwhelmed
C. Perfectionist
D. Avoidance/comfort seeking
D. Avoidance/comfort seeking ✅
Scenario:
Drew is stressed and thinks, “I can’t deal with anything right now. It’s too much.”
A. Overwhelmed
B. Hopeless
C. Perfectionist
D. Calm
A. Overwhelmed ✅
Scenario:
Jordan gets home from work and sees tasks he needs to complete. He thinks, “I don’t even know where to start. This is too much.”
What thought is driving this?
A. “I have to do everything perfectly”
B. “There’s too much to do, so I can’t start”
C. “It won’t matter anyway”
D. “Someone else should do it”
B. “There’s too much to do, so I can’t start” ✅
What thought is driving this?
A. “I always mess things up”
B. “This will never improve, so why try”
C. “I need to fix everything now”
D. “I should walk away permanently”
B. “This will never improve, so why try” ✅
Thinking Behind It
What thought is driving this?
A. “I need to do it perfectly or not at all”
B. “I don’t care about this”
C. “There’s too much to do”
D. “This doesn’t matter”
A. “I need to do it perfectly or not at all” ✅
What thought is driving this?
A. “I already failed”
B. “I’ll start later when it’s easier”
C. “I need to do it perfectly”
D. “This is impossible”
B. “I’ll start later when it’s easier” ✅
What thought is driving this?
A. “I need to handle everything perfectly”
B. “I can’t handle this, so I won’t start”
C. “This is easy”
D. “Someone else should fix it”
B. “I can’t handle this, so I won’t start” ✅
What strategy would help Jordan most?
A. Wait until motivation returns
B. Break it into one small step and start immediately (“do something, anything”)
C. Avoid the task for now
D. Think through everything before starting
B. Break it into one small step and start immediately (“do something, anything”) ✅
What helps most?
A. Restate commitment and stay engaged in the moment
B. Stop communicating permanently
C. Wait until the other person changes
D. Focus on past mistakes
A. Restate commitment and stay engaged in the moment ✅
What helps most?
A. Avoid starting
B. Make it simple and start imperfectly anyway (“good enough today is better than perfect tomorrow”)
C. Wait until fully prepared
D. Give up on helping
B. Make it simple and start imperfectly anyway (“good enough today is better than perfect tomorrow”) ✅
What helps most?
A. Wait for motivation
B. Start now even in small form (commitment is action, not mood-based) ✅
C. Stop trying
D. Think more about the plan
B. Start now even in small form (commitment is action, not mood-based) ✅
What helps most?
A. Freeze and avoid
B. Make it concrete and focus on one step at a time (“start small under stress”)
C. Wait until stress disappears
D. Quit for the day
B. Make it concrete and focus on one step at a time (“start small under stress”) ✅
What should Jordan do?
A. Sit down and plan everything first
B. Do one small task right now (e.g., 10 minutes on one item)
C. Wait until tomorrow
D. Ask someone else to do it
B. Do one small task right now (e.g., 10 minutes on one item) ✅
What is the committed action?
A. Walk away and ignore the issue
B. Continue respectful communication or take a planned time-out and return to the conversation later
C. Argue harder to be understood
D. End the conversation permanently
B. Continue respectful communication or take a planned time-out and return to the conversation later ✅
What should Sam do?
A. Refuse to help
B. Sit with his child and start with one small problem or 10–15 minutes of help
C. Wait until he feels ready
D. Tell the child to do it alone
B. Sit with his child and start with one small problem or 10–15 minutes of help ✅
What should Chris do?
A. Skip the workout completely
B. Do a short version now (e.g., 10-minute walk or basic routine)
C. Wait until tomorrow
D. Replace it with rest only
B. Do a short version now (e.g., 10-minute walk or basic routine) ✅
What should Drew do?
A. Shut down and avoid responsibilities
B. Do one small, manageable action right now (e.g., one phone call, one task step)
C. Postpone everything
D. Think about all problems at once
B. Do one small, manageable action right now (e.g., one phone call, one task step) ✅
Which creative new solution (versus his old way) would best help Jordan break the cycle?
A. Wait until he feels more motivated
B. Make a list of everything he has to do before starting
C. Use the “Do something, anything” rule and start one small task immediately
D. Tell himself he’ll start tomorrow
C. Use the “Do something, anything” rule and start one small task immediately ✅
Which creative solution (versus his old way) would help Alex stay committed to a healthy response?
A. Stop talking permanently
B. Restate his commitment and take a brief break, then return to the conversation later
C. Focus on proving his point
D. Wait for his partner to change first
B. Restate his commitment and take a brief break, then return to the conversation later ✅
What is the best creative solution (versus his old way)?
A. Avoid the task to rest
B. Break the task into one small step and start for 10–15 minutes anyway
C. Let the child do it alone
D. Wait until he feels more prepared
B. Break the task into one small step and start for 10–15 minutes anyway ✅
Which creative solution helps most (versus his old way)?
A. Skip it and restart later
B. Use a reward system to stay motivated next time
C. Do a small version of the commitment right now (short walk or 10 minutes of activity)
D. Think about why he’s unmotivated
C. Do a small version of the commitment right now (short walk or 10 minutes of activity) ✅
What is the most effective creative solution (versus his old way)?
A. Avoid responsibilities until stress goes away
B. Change environment and take one structured small step (e.g., leave the room, start one task, or write one priority)
C. Focus on all problems at once
D. Wait until he feels calm before doing anything
B. Change environment and take one structured small step (e.g., leave the room, start one task, or write one priority) ✅