Oops! My brain did it again
If I don't make everyone laugh at the group check-in, they’ll all think I’m boring and never want to talk to me again.”
What is mind reading?
“My brain keeps telling me I’ll never get better, and I believe it every time — even though I know it’s not helpful.”
What is cognitive fusion?
This brain chemical, often linked to reward and pleasure, is a key player in motivation — especially when you’re trying to achieve a goal.
What is dopamine?
This branch of the nervous system regulates your heart rate, digestion, and ability to chill out — without you having to think about it.
What is the autonomic nervous system?
Though replaced in 2009, this iconic Bronx stadium was originally home to the New York Yankees and known by this nickname.
What is Yankee Stadium?
This U.S. president was posthumously promoted to six-star general — a rank that doesn't technically exist... unless you're Washington.
Who is George Washington?
I missed one dose of my meds... that means my whole recovery is ruined and I’ll probably end up hospitalized again.”
What is catastrophizing?
Answer: “I’ve spent years trying to get rid of anxiety, and the harder I fight it, the worse it gets.”
What is experiential avoidance?
🚫 Trying to avoid or eliminate uncomfortable internal experiences instead of allowing them to just... be.
When this part of the brain — responsible for planning and decision-making — is underactive (due to stress, depression, or ADHD), motivation can drop fast.
What is the prefrontal cortex?
A higher heart rate variability (HRV) usually means this about your nervous system’s flexibility and emotional regulation.
Another word for it is....
What is self-regulation? Coping?
This stadium, famously nicknamed the "Frozen Tundra," is home to the Green Bay Packers and has hosted some of the coldest NFL games ever.
What is Lambeau Field?
This rank sounds super important but is often earned by being voluntold to manage everyone else's chaos, including broken printers.
What is Staff Sergeant?
“I didn't follow my meal plan exactly today — I’m completely failing at recovery.”
What is black-and-white thinking (or all-or-nothing thinking)?
“I’m physically in group, but my brain’s time-traveling to that awkward thing I said in 2012.”
What is lack of present-moment awareness (or mindfulness)?
Your body’s in the room, but your mind’s binge-watching regrets.
One effective coping skill to increase motivation is breaking tasks into smaller steps and pairing each one with a reward. This CBT strategy is called this.
What is behavioral activation?
You don’t wait for motivation — you schedule it, then catch it in the act.
This cranial nerve plays a major role in calming the heart, improving digestion, and making HRV go up
What is the vagus nerve?
This massive stadium in California was once home to an NFL team, an MLB team, and an MLS team — all at the same time.
What is the Oakland Coliseum (RingCentral Coliseum)?
The Marines train at this famously sandy base, often associated with bad blisters, perfect salutes, and even worse humidity.
What is Parris Island?
“I forgot to reply to my friend’s text — I’m such a terrible person.”
What is labeling?
“Instead of telling my anxiety to go away, I just noticed it was there and made space for it while I kept living my day.”
What is acceptance?
Letting uncomfortable feelings exist without trying to control them. Like making room for a cranky cat on your couch.
When emotions feel overwhelming, this self-regulation skill helps lower arousal, re-engage your prefrontal cortex, and make goal-directed behavior easier.
What is grounding or distress tolerance?
Biofeedback tools help you raise HRV by giving you real-time data about this physiological signal.
What is your heart rate (or interbeat interval)?
This stadium sits exactly 5,280 feet above sea level and gives the Denver Broncos a literal “high ground” advantage.
What is Empower Field at Mile High?
This is the highest enlisted rank in the entire U.S. military — but despite the power, they still don’t get to skip mandatory briefings.
What is Sergeant Major of the Army (or equivalent in other branches)?
“I feel like I’m worthless... so it must be true.”
What is emotional reasoning?
Emotion = Fact?
“I always tell myself I’m ‘the failure,’ but today I realized that’s just one version of the story — not the whole truth.”
What is self-as-context?
You are the observer of your thoughts, not the thoughts themselves. Zoom out and meet the real ‘you.’
This mindfulness-based coping skill increases motivation by strengthening focus, reducing rumination, and improving present-moment awareness.
What is meditation (or mindfulness practice)?
This region of the brain — often called the "CEO" — is involved in impulse control, emotional regulation, and directing attention during distress.
What is the prefrontal cortex?
Despite being one of the loudest stadiums in the NFL, this Missouri stadium once broke the Guinness World Record for crowd noise.
What is Arrowhead Stadium (home of the Kansas City Chiefs)?
n the Navy, this rank sounds like it belongs on a pirate ship but is actually a junior enlisted sailor.
What is Seaman?
“There’s no point in applying for that job — I already know I won’t get it.”
What is fortune telling?
“Even when things are hard, I keep showing up for my kids because being a good parent is what really matters to me.”
What is values-based action?
Letting your deeper values guide your behavior, not your temporary emotions or thoughts.
ACT (Acceptance and Commitment Therapy) teaches that motivation improves when you take actions based on these, even when you don’t feel like it.
What are values? Values over Feels
When HRV drops and this almond-shaped brain structure kicks in, your body shifts into survival mode.
What is the amygdala?
This college basketball arena is home to the team with the most NCAA men’s championships and is named after a coaching legend.
What is Pauley Pavilion (UCLA)?
This Army base is located in the Mojave Desert and is often joked about as being halfway to Hell, or at least to Vegas.
What is Fort Irwin?
“My therapist said I’ve made progress, but she probably just said that to make me feel better. She doesn’t really mean it.”
What is discounting the positive?
We sometimes dismiss genuine achievements or praise as flukes, lies, or not counting — even when there’s clear evidence. It’s like swatting away every gold star someone tries to give you.
“Even when I’m overwhelmed by shame, sadness, and self-doubt, there’s still a part of me that’s just noticing all of it — like I’m watching weather pass through.”
What is the observing self (or self-as-context)?
This is the part of you that’s steady — the witness to your experiences, not defined by them. Thoughts and feelings come and go, but you are the sky, not the storm.
This long-term coping strategy builds motivation by consistently reinforcing helpful thought patterns and behaviors, literally rewiring the brain’s reward and habit circuits.
What is cognitive restructuring combined with repetition (or habit formation through neuroplasticity)? small action steps
When you're in a calm, regulated state with high HRV, this specific network in the brain becomes more active, supporting mindfulness, social connection, and reflective thinking.
What is the default mode network (DMN)?
Built with over $1 billion in public funds, this NFL stadium is home to the Las Vegas Raiders and often criticized for its price tag.
What is Allegiant Stadium?
Known for its stealth testing and intense secrecy, this Air Force base in California is where the SR-71 Blackbird and F-117 Nighthawk were tested.
What is Edwards Air Force Base?