Trello board for daily emotions processing

Why daily sprints?

Your mind integrates new experiences overnight, creating a fresh baseline the next morning. Whatever you managed to process today – creates “a new you” tomorrow. E.g. clear a draining emotion → wake up energized.

Emotional reappraisal cycle ♻️

Takes you from noticing an emotion to a sustainable change of response.

1. Noticed (awareness)

Start by noticing an emotion, thought, or reaction (you want to change).

If possible, try to label it. If you name the reaction, it is easier to work with it (understand, find causes, monitor, etc.).

2. Reframing (cognitive reappraisal)

Learn about a reaction and locate its causes, e.g.:

– misconceptions / erroneous beliefs

– obsolete framing of your past experiences

– …

Then – reappraise each – clear cognitive errors that cause the unwanted reaction. Replace a mistaken perspective with new, objective framing. Apply it to previously triggering situations until a new, desired response arises instead.

A Trello board example

3. Processed

Congratulations,

your mental focus on the situation/trigger no longer brings about the unwanted reaction. At least in your practice sandbox (isolated from external triggers).

Next — the new cycle of your compound learning spiral.

New baseline/upgrades: 🚀

Step 1 (Noticing) gets an improved awareness thanks to one less obscuration you just cleared.

Step 2 (Reframing) gets better clarity, and ability to understand.

Creativity, focus, critical reasoning, and other cognitive skills — all benefit from an improved baseline.

Changes integration

Obviously, real-life situations will still be testing the new framing. Residual reactions may arise. So monitoring and additional cycles of processing will be required for new responses to become natural (and fully replace the old ones).

Sounds good in theory, but you are not getting tangible results?

The key result of effective practice is a change of spontaneous/natural response in previously triggering situations.

An intermediate result can be a distinct closure, realization, or an “a-ha!” moment. It may happen in your practice session, or spontaneously.

The first experience milestone

The first successful experience means you have finally started the engine of your compound improvement. You know your way home.

Check out this EI and Emotional Hygiene training program to cover all the bases and get there.