As this situation arises, remember your ability to choose your response and choose one of the responses you came up with in the question above.
You can MASTER the moment between a negative stimulus and your response by following these steps:
1. Measure how important the situation is to you on a scale of 1-5.
2. Assess your initial reaction-frustration, anger, fear, etc.
3. See the stimulus/response model in your mind.
4. Think about a proactive response.
5. Engage or exit-use the response you've chosen or exit the situation.
6. Review your performance to see how proactive you are.
Remember that mastering proactive responses will take time and practice. You may not always succeed, but just remembering that you have a choice will make a great deal of difference.
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MASTER CHECKLIST
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YOUR RESPONSE
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Measure the importance.
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Assess your Initial reaction.
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See the stimulus/response model.
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Think about a proactive response.
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Engage or exit.
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Review your performance.
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Use the MASTER checklist for one week. Make conscious efforts to use your "pause" button in the moment of choice and work toward proactive responses. Assess your progress at the end of the week by answering these questions-
1. What were the outcomes to my conscious, proactive Reponses?
2. What would have been the outcomes had I chosen reactive Reponses?
3. In what ways have my proactive Reponses improved my life?