Tag Archives: discipline

A Badge That Makes You Skinny. Honest.

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The greatest writers on time management all agree – plan weekly, adapt daily. I subscribe to that ideal and do my planning on each Friday, but don’t worry – this post isn’t about time management. (That’s my other blog at https://policetimemanagement.com )

No, this blog being about The Three Resolutions, my focus this morning is about how ‘weekly’ doesn’t cut it for so many of us. A weekly review of our commitments and plans isn’t enough if, like me, you’re not as disciplined as you’d like to be. Recommitment every Sunday morning isn’t enough for us just as much as it isn’t (really) enough for churchgoers who are all pious from 11am to midday, and then go for a beer and heavy Sunday dinner in a pub.

Nope. I’m afraid for those of us still striving to become what we have concluded is ‘our best’ once a week may not be sufficient for our needs. We need to remind ourselves on a daily basis what it is we are about, what we are for. For those of us who really struggle, we may have to recommit every time we pass a temptation – like the fridge.

Having your values/mission/plan as a handy reference is, well, handy. In fact, having it to hand can be a literal requirement. An ‘in-yer-face’ representation and reminder could be key to keeping you on your set path. It’s not absolutely reliable – it takes personal proactivity to actually comply – but having the reminder present is certainly helpful. It reminds you of the guilt you’re going to feel when you don’t act in accordance with the values you set yourself.

In my ‘other’ book, ‘The Way: Integrity on Purpose’, I promote the analysis of personal values and the creation of a personal mission statement in much greater depth than revealed in The Three Resolutions book. I also discuss iconography. (See also Dan Brown and his ‘Robert Langdon’ novels.)

What’s that got to do with the price of eggs?

I’m a bit OTT. I have my ‘mission compliance reminders’ on the screensaver of my mobile phone and in the front of my planning system, but I’ve also had badges made, badges that I wear on at least one piece of clothing (coat or hat) that remind me I’m a frequent failure. 😊 Surprisingly cheap to obtain, given they’re custom designed. (£14 for 14 2 ½ inch metal badges from Awesome Merchandise, free plug).

You see, I’m trying to create a kind of obligation to act in accordance with the motto/philosophy that these badges represent. You might think that’s a bit weird, but there you sit in your football club’s shirt, or a branded shirt that just advertises someone else’s mission. Think about that. You paid more for your shirt than I paid for my badges, and you’re reinforcing and funding someone else’s mission. Duh!

Have you explored your personal values? Have you a personal mission statement or stated, written ‘constitution’? If so, great. If not, do the exercises that create them.

Then think of a way to reinforce your integrity, and if that means designing your own logo, get to it and get compliant. Identify with and confess to the meaning behind your logo – it is your personal brand iconogrified (new word © ).

Then look at it every time you fancy another emergency pasty, and see if that makes you skinny.

(Click on the links in the article to see the books that give rise to and expand upon this wisdom.)

Four Words That Make A Big Difference.

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Jerzy Gregorek is a Polish weightlifter who has won four World Weightlifting Championships and achieved a world record. Since retiring from competitive posing (sic) he has established a brand called ‘The Happy Body’ (https://thehappybody.com) serving his clientele in terms of the provision of nutritional and exercise advice.

But he is mentioned here because of a now famous quote attributed to him, which parallels the First Resolution, and which is the subject of today’s blog. The quote read:

“Hard Choices, Easy Life: Easy choices, Hard Life.” Four words, used twice, and an enormously powerful and profound truth that most of us try to avoid.

We know that eating nutritious food in sufficient quantities is good for us, but the easy choice leads us to the tasty stuff.

We know that exercise is good for us, but we park as close to the office entrance as we possibly can rather than use those dangly things hanging from our hips.

We know that doing an excellent job is the right thing to do, but if we can get away with it, we’ll do a ‘good’ job. But as Stephen Covey espoused and Jerzy agrees, the Good is the Enemy of the Best.

Hard Choices require a disciplined mental approach. They require that we look at our situation, the challenges presented, and consciously us the Gap between that stimulus and our yet-to-be-decided response and decide – what is the best thing to do, now?

Various alternatives will present themselves, and in that moment, the success or failure or ‘just get by’ is decided. To get the success – or at least the longer-term, substantial and irrevocable success – you have to make the Hard Choice.

That may only mean getting out of bed when you really want another five minutes, but that initial personal victory can have surprisingly powerful effect. It may not seem so in the gloom as you stumble for your slippers, but doing it once makes it easier to do again, and suddenly your time is being utilised better, your self-esteem expands, your results improve.

Which leads to the second truism. The Hard Choice rarely has an immediate payoff, whereas (psychologically) the easy choice provides exactly that, an outcome that doesn’t serve us at all. And you know that. You just needed reminding, like me.

What Hard Choices do you need to make, today? You’re already up so that’s one you can’t make again. But how about lunch – jacket potato, salad and beans, or a huge coronation chicken baguette? How about that difficult conversation? How about parking at the far end of the car park (unless it’s raining. I understand the practicalities of wet clothes in an office).

What can you start doing that’s better in the longer term? What can you stop doing that’s convenient but less conscientious? What are you doing that is already good, perhaps so good that you could do more of it?

Make the Hard Choice. It’s a heavy lift, but in the end you know it is the way to success in any area of life. Ask Jerzy.

For more on the subject, buy The Three Resolutions, available HERE at Amazon in paperback or Kindle format.

Or listen to this podcast

Add a (Little) Discipline…..

24 Thursday Jun 2021

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My recent absence from this site is explained by my going on holiday, and I before I went I elected to impose a new discipline upon myself. It wasn’t and isn’t intended to be a long term project, but it was just a ‘see if I could’ idea. The objective was to see if I could go for a 1 mile run as soon as I got out of bed for the 6 mornings away. Seems easy?

For some. For me, I haven’t run a meaningful distance since about 2016 because of recurring leg-related injuries that don’t lend themselves to pounding pavements, (I did a 3-miler a while ago to see if I could – I could, but it caused a week of limping.) added to my discovery of the ‘joys’ of road cycling as a means to exercise and control weight, meant that running is not pleasant. Nor is getting out of bed.

I did it. As soon as I rose each morning, I shaved, dressed and ran out of the door. One morning, because of that day’s plans, I was out by about 6.30AM.

It was hateful, painful even. Some mornings, particularly the latter ones after experiencing the pain from the earlier days, I lay there desperately trying to justify largesse. And, every morning, I remembered two pieces of input. One was that of speaker Mel Robbins, who advises the 5-second countdown to action – decide what to do, and then give yourself 5-4-3-2-1 GO. It can be quite effective.

The other input was my own. I have a mantra that I have discovered makes it easier to do the difficult. In a pre-2021 exercise developed by the late Jinny Ditzler, author of ‘Your Best Year Yet’ (see www.byypro.com) , I identified several ‘rules’ that related to past successes and behaviours that had served me. I recommend it, but use the book – the site, while excellent, is an expensive luxury.

The particular guideline I used to get out of bed and run was ‘I Make, and Act Upon, the Hard Choices.’* Just remembering it can get me going. It gets me going because I came up with it, and past experience tells me that it works. So lying there bemoaning the commitment, I recalled my own advice and got up. 10 paces in, it was all old news, anyway.

So here’s my advice.

Decide upon a short-term imposition o yourself that requires self-discipline. Even if it’s not intended to last it will firm up your discipline ‘muscle’ for those things that will require more effort. It could be ‘drink only water for 7 days’, or ‘no chocolate for a week’, or it could be more ambitious depending on your situation and your particular need. If you’re already slim, cutting out things you rarely use anyway is hardly a stretch. Be bold.

Find something you don’t enjoy, something in respect of which doing it will serve you, even for a short period. And carry out that commitment.

It is yours, after all.

*I’ve used that for a lot of hard decisions, lately.

For more on self-discipline, get the book The Three Resolutions from Amazon HERE – only £9.80 for 300 pages…..

Listening requires Discipline, too.

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One competency that people often lack is the ability to listen. I recall as a husband and as a school pupil the accusation that ‘you never listen’, but I don’t recall the lessons in listening that accompanied literacy and numeracy. Do you? Do you remember being taught attention management as a listener rather than as a teacher? Nope? Me neither.

Listening is a skill. The ability to not just hear what is being said, but also to see how it is being said and to understand why it is being said are the three elements of good listening. They are summarised in the expression that good listening requires HEART – an ART of using the EAR to HEAR what’s in the HEART. Yes, I know – ouch. Yet perfectly apt.

The ability to truly understand through listening is therefore a competence, one that can be studied, learned and finally applied. But all of that competence requires something else, something that underpins all learning.

Discipline.

Not just discipline required to apply oneself to the learning of the competence, though. That’s only half the story.

Discipline is also required to actually apply that learned skill at the appropriate moment. It means pausing in the gap between hearing someone say, “I want to tell you something” and the knee-jerk “Not now, I’m busy” which we tend to apply.

Not as easy as learning about how to listen, I’m afraid. We all live in our own world, and other people’s need to intrude upon our inner peace (i.e. while watching Line of Duty) tends to lie secondary to what we have ‘going on’ in our own heads. It takes discipline to decide to be present for another person. Until that discipline can be applied, all the listening training in the world won’t make you a great listener.

It’s easier to pause and listen to someone important to you in an intimate sense – immediate family, best friends, and so on. It’s also arguably easier to listen at a time of crisis, because the crisis is salient, it’s ‘in yer face’ and can’t be avoided.

But there are times when someone needs to be heard, but there is no obvious sense of urgency and so the moment is missed because the intended listener hasn’t developed the skill, and discipline, to be (a) willing to listen and (b) able to see that listening is needed now.

Next time someone seeks to attract your attention, pause and ask yourself – am I ready and willing to take the time to understand why this person wants me at this moment? That pause will inevitably result in better communication, even if the result is to arrange a better time for the conversation – the individual knows they have been and will be heard if the counsellor actively acknowledges that there is a conversation required.

Not easy.

But try.

Win-Win NEEDS the Three Resolutions

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You are familiar with the expression Win-Win, are you not? It’s a management go-to term when you are engaged in some kind of negotiation. Of course, in most negotiations the term is interpreted to mean that ‘I will win most and you will win some’. For example, the nice double-glazing salesman my father played, whose opening gambit for doing our whole house was £10,000, but when he wasn’t getting anywhere with that dropped straight to £6,000, at which my Dad suggested the salesman had (a) just tried to con £4k out of him and (b) better leave while he still could.

Another example – when someone with a purpose on television says ‘we need a debate’ may imply they are seeking a win-win solution to the issue at hand, but what they really mean is they want a debate where the other side does what they want done. My evidence – politicians stating that the other side should ‘show leadership’ by doing what they’re told.

Readers of the classic Seven Habits of Highly Effective People will know that a true Win-Win means that both sides seek out a solution that is better than either of them foresaw when they began the relationship, or they just don’t do the deal. That takes courage and consideration – the courage to stand for what you believe while also being considerate of the other’s needs and perspectives. It’s not surrender – it’s a deeper discussion.

It also means applying all of the Three Resolutions. It takes self-discipline to not blindly default into seeking what you want at the other’s expense, and it means denying yourself your initial victory in preference for consciously seeking a better one. It takes character (knowing what you value and being unwilling to compromise your principles) and competence (specifically the intellectual capacity to negotiate, to understand conceptually within the practices and legalities which cover the matter at hand, and the technical ability to do what is agreed). And it requires that you know your purpose and are willing to serve the other party and their stakeholders as much as you wish to serve your own.

This isn’t just a business related idea. This applies to all interpersonal transactions, from deciding on a family holiday to getting a stubborn teenager to clean her room. (That adjective was redundant, really, wasn’t it? They’re all stubborn.)

It means being proactive. It requires a momentary pause between the stimulus of getting your needs met and starting to demand them, instead using the pause to ask ‘how important is this relationship’? It means deciding that you want to consider your ultimate objective from the broader perspective of a whole-life view and any future dealings. It means giving thought to how you want the project to progress, and whether carrying it through is ethical, and won’t compromise your values and external principles.

Nope. Negotiating from a desire for all involved to benefit is definitely not easy. But it all starts with your being the kind of individual who is conscious of the above principles, and sufficiently proactive as to notice when they need to be applied. Instead of jumping straight to the default ‘win’ programming that we tend to adopt as we grow up – and learn from our ‘betters’.

Next time you want something that involves someone else, ask yourself – “Am I disciplined, congruent, competent and service-orientated enough to take the time to find out how I can be a part of making this a mutually beneficial project?”

If the answer is No, even in the moment, then decide to wait until you are.

The results will be truly extraordinary.

For more on The Three Resolutions, got to Amazon and buy the book.

Tidy up, before you kill someone.

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I don’t know many successful people – and by that I mean people I respect and who deserve their success – who surround themselves with clutter. It might be an amusing comedic meme for a character in a film or programme to be successful and yet live in a pile of clothes and dirty dishes, but I can’t say I’ve ever seen that in reality.

The successes I respect tend to exists in an organised environment, indeed often minimalistic. One place for recording everything that requires a decision, immediate referential filing for items once read and digested, immediate planning for an action resulting from input, in the appropriate place and for rediscovery at the appointed time.  A clean, tidy, organised and clutter-free workspace, usually paralleled by an equally open personal space.

I wish I had that.

Unfortunately, like most people I live with others. Others who have not delved as deeply into the benefits of self- and space-organisation as I. Those whose idea of being organised means having just the one pile – in each room – of ‘whatever it is they might ever need’. But it’s in the one place so they’ll find it if they have to.

#except they don’t, because they forget which pile/room they left it in.

And at the risk of talking out of turn, the people who live like that tend to be indisciplined, overweight, unfit and flighty. Everything last minute, and everything an inconvenience. That may not be abundantly clear with young people whose metabolism is yet to disappoint, but after 40 all that indiscipline suddenly manifests itself around your waistline.

Which raises the question – which came first, the disorganisation or the indiscipline? It’s a good one.

But there is a chap called Peter Walsh who opines that fat people are fat because they hoard stuff. Caveat – he’s not saying that is the primary or only reason but hear ‘him’ out through me. He does suggest that when we hoard, we create an environment that owns us, rather than an environment that we own. As the less disciplined see their environment take charge of their lives, they surrender to it. When it finally takes command, their preferred coping mechanism is – you guessed it, comfort eating.

It’s hardly scientific, but he has demonstrated on Oprah how finally regaining control of the environment they lost, resulted in losing the weight they had gained. (I am particularly proud of that sentence. 😊 )

I am engaged in clutter clearance now. And it is fun watching how quickly I decide to dump something, while others’ stuff awaits assessment – for days. And how the moment I clear four square feet of space, one of my children needs something stored ‘just for a bit’ and it gets filled again.

Keeping an ordered environment takes discipline, but there are peripheral effects on your physical and mental health – and that of the people around you who, like me, wish to heaven that you’d get your ‘arris in gear and throw some cr4p out.

Rant over.

Exercise the First Resolution on your personal and professional environments. I guarantee you’ll feel better, unless you live with a hoarder. Then it’s a case of controlling any homicidal tendencies you may have.

I beat The Stig. And learned a life lesson

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Last week I suggested I would monster everyone at a racing circuit Track Day. How did it go?

I arrived at Castle Combe and immediately realised (a) I was possibly the oldest driver there and (b) mine appeared to be the only unstripped, unchipped and unmodified car there. I was surrounded by Caterham 7s, quasi-sponsored trackday specials and even a Radical racing car. I knew I was toast.

But I really enjoyed myself. Although I was often a mobile chicane (except when I overtook a string of four slowly driven, identical Honda coupes) I was able to drive to ‘my’ max.

I discovered something apposite to life. Being the slowest (ish) car there by virtue in part of my being bog standard, I frequently found myself alone, which meant no-one was getting in my way, which in turn meant that I could perform without others influencing what I could and couldn’t do.

How often is that true? How often is what you are doing in terms of personal performance influenced or even impeded by the actions, inactions or rules created by others – and created in their interests rather than yours?

I’ll leave you to ponder that one, and then move on to suggesting that being ‘at the back and alone’ with no-one in your way may just be the best time to learn – about yourself, about your capabilities, and about your potential.

When unfettered, we can occasionally go further than we think. Like on track, we can focus forward rather than backwards. We can try things out and see what occurs, without the external critics that point out how ‘they could’ve done better’. We discover, for ourselves, where we can do better, where we have pushed too hard, where we make mistakes – and we tweak our self-expectations and behaviours with a view to overcoming or managing our former limitations.

I am confident that my next experience, in June, will show an improvement in terms of car control and speed management around a strange circuit – I’d visited last week’s on a prior occasion – and I’ll be willing to push a little harder.

Yes. Sometimes the tortoise beats the hare not because it’s smarter but because it took time to learn.

And I beat Top Gear Stig’s lap time. By four seconds. Admittedly he was in a Vauxhall Astra Diesel and I had a Focus ST but I’ll take the win.

The Rookie Badge of Shame.

Stephen Covey taught me Scepticism… (bear with me).

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I have always been ‘intelligent’ in the sense I could pass examinations, but I don’t think I became really intelligent until I started studying the works of Stephen Covey. He didn’t make me any cleverer in IQ terms, but he did open my eyes to a new mental approach to things. He showed me how people – you, me and an awful lot of politicians and celebrities – are psychologically flawed, and in recognising those flaws I realised just how much what we are told is ideologically biased. Not necessarily on a political ideology – just a set of ideas about which the speaker feels certain, even though they have no empirical, objective evidence for the firmness of that certainty. It is, to use a Markleism, a ‘lived truth’ and is therefore subjective.

I hear a ‘fact’ now, and I realise that it is rarely factual. It is routinely an opinion. It is an opinion honestly held in the sense that the person stating it (usually) genuinely believes it, but it is rarely an absolute, objective truth. I now question everything I hear, because I know about Values. They believe what they are saying because they want it to be true. And anything which challenges that ‘truth’ is not only wrong, it is an absolute lie!

Attaching emotion to an argument colours it, so when I hear emotion – anger, passion, hate, fear – then I also hear bias. And just because I disagree with you doesn’t mean I am right, either. Objectivity requires acceptance that you may also be biased.

Covey taught me many things, but one of them was to see things not through ‘my eyes’ but through ‘principles’. The main principle of debate and learning being – ‘have we heard ALL the facts?’ So I accept nothing, believe no-one and check everything.

For example, when I hear someone on one side of the political divide start insulting the other,  I remember Desmond Tutu’s advice that when in debate, instead of raising your voice, raise the quality of your argument. Try explanation and a quiet, considered voice – and I’ll hear you.

When I hear ‘There is no evidence to show …….. (whatever the speaker does not wish to believe)’, I ask, “Have you even looked?”

When I hear ‘something terrible IS going to happen’ (e.g. Brexit), I recall Hyrum W. Smith (author of What Matters Most) saying ‘ Results take time to measure’ and recognise none of us can tell the future. Try ‘might’ happen – and I’ll listen.

When I hear ‘you MUST do it this way’, I look at the background material and frequently find that ‘this way’ is not the ‘only way’. Indeed, it is occasionally the wrong way. Question what you are told – even if the answer remains the same, you will understand it to a far more informed degree.

When I hear talented actors, who I’ve watched grow up from their first childhood films to mature individuals, telling me their opinions about politics I ask, “When exactly did you do your—–ology degree?” They have a right to an opinion – but all too often they have no ‘authority’ behind it. (And as I get the impression that ‘creatives’ are almost consistently left-wing, I also ask how that stands up, statistically?).

And when I hear an academic’s opinion that is based on their expertise, I remember that they may have found the evidence they sought, but was it objectively tested? And you can get a degree with a 40% pass mark, by the way. Having letters after your name may just be confirmation of a bias!

In essence, what I am promoting, here, is to live a life of healthy cynicism, where you question what you hear – even your own experiences. The last thing this world needs is to move from objective reality to ‘lived truths’.

Listen, but assess. Could they be wrong – because if they are and you act on that, you’re wrong too.

Make the Hard Choices

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When I set out my plan for what is my 60th year, one of the tenets I elected to live by was the expression “Make the Hard Choices.”

What is a hard choice? In a nutshell, a Hard Choice has to be made when, in Three Resolutions terminology, one often has to choose between a short term preference, or a ‘fight or flight’ kind of response, where the immediate temptation is to take the easy option. Or one really thinks about it.

I have made several hard choices over the fairly recent past. Two stand out because the first impacted the latter. In 2019, I was accused in my workplace of some thought crimes. One was a silly joke I made, which in the current climate really was silly. The rest of them – well, let’s just say I dispute either the recollection, or the existence of the event. My Hard Choice was – fight, or flight? During the internal hearing, where the number of pages exceeded the number of days I’d worked, I found myself wondering if the next allegation would be that my striped tie was phallic in nature. I decided that the relationship between the people involved was such that, for the sake of the organisation, I would resign. I didn’t need the money, nice as it was. The organisation didn’t need the bother and, quite frankly, neither did I. So I left.

Two years later, an agency with which I am registered asked me if I wanted a role with that organisation. As I am lockdown-bored, I suggested that if they’d have me, I was willing. The agency said they’d contacted them and they were okay with me, “Would you like an interview?”

I actually panicked. I had the shakes, concerns about ‘them’, concerns about the work.  My blood rushed to my head; I was mentally all akimbo. And then my mantra kicked in – “Make the Hard Choice.” I replied, “Yes.”

During my interview it became clear that my past hadn’t been passed on. So I told the interviewers (as an answer to the question as to whether I’d ever made a difficult choice, ironically enough). No point in hiding what they needed to know, after all.

Those examples represented the making of a ‘hard’, Hard Choice. But I have made another one every morning this week. To get out of bed and exercise first thing, or (weather permitting) to go out on long/hard road cycling expeditions. Some people love doing that – I am less enamoured. But as I lay there in the morning gloom (roll on Summer), I remind myself – Make the Hard Choice, and I rise, dress, set up my tablet and watch Talk Radio and other videos as I use up the calories I will take on later in the day.

You may have a range of Hard Choices to make. Divorce, marry, date, dump. Take or refuse an opportunity. Eat a salad or a cake. Give up a vice or accept the consequences. Write that e-mail, or delete it once drafted.

Of course, some of your hard choices may affect others. Promotion/resignation affects those who rely on you for survival, after all. Facing or escaping a danger may result in the difference between saving a life or making sure you stay around for your loved ones. (I’ve often wondered why, when they DON’T leap into danger, coppers are often criticised. If it’s courageous to throw yourself into a river to save a stranger, it is ‘normal’ and expected NOT to.)

What Hard Choices do you make? If there aren’t any, are you living to your full potential? There is no doubt in my mind that it is the Hard Choices that bring out the best in us. And sometimes, that choice may seem self-centred – but might actually contravene our values in preference to the needs of other people.

Even the ones who tell tales about you.

Emotional Control – and Two Fights.

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Years ago during my policing career, two colleagues arrested a criminal who had a reputation for violence. On arrival at the Custody Unit car park, and just outside the Unit entrance doors, the officers alighted and invited the detainee to get out of the car. (It was before the use of vans was routine.) He declined their invitation.

Using ‘minimum force’ I used a technique I had learned in training, I put the blunt end of a pen against his earlobe and putting the two between my fingers, squeezed. He got out, at which point my two colleagues pinned him against the wall and tried to cover all his limbs and torso at the same time. I observed two things – one, he was trapped, and two, he wasn’t actually resisting any more.

“Flipping heck Dave, help us!” yelled one of my mates.

“He’s not resisting anymore.” I calmly responded. And he wasn’t. he meekly accepted his fate once the two sweating coppers eased off and the rest of the process went easily.

For 24 hours the two colleagues thought ill of me. The following day, they apologised. The emotion of the moment had taken over.

Another day, same unit. A well known and truly violent prisoner, with a history for acting up in the Unit, was asked to remove his clothes for forensic examination. Predictably, off he went. Yelling, demanding, threatening. It was going to take the world to get his kit off.

“Oy, ******,” I shouted. “WHAT?” he replied.

“Has behaving like that ever actually worked for you?” I asked.

A moment passed and he started undressing.

I’m no saint. I lost my temper now and then. Which doesn’t make today’s lesson less impactive, it merely reinforces it.

When emotions are high, when stresses are present, when losing your temper and abandoning all emotional control is ooohhhh so easy,

Don’t.

There are two reasons for this. First of all, it makes you feel good afterwards. Your keeping control is emotionally satisfying.

But second, it means you keep control and are able to deal with the event better. While I’m not proposing you will ever need this advice, my experience has always been than in a fight it’s the one who loses control that loses. I was attacked many times during my career but I always (somehow!) managed to keep my cool – even when a criminal bit into my leg and I let him stay there because it meant he wasn’t running off – and I literally tied them up in an effective controlling hold because they had lost control and I hadn’t.

You may not be involved in fisticuffs, but the same advice applies to those verbal confrontations we all, occasionally, find ourselves starting or trying to finish. Maintaining emotional control is key to resolution, and it is a truly empowering characteristic that those who wish to be principled leaders should seek to adopt.

All it takes is a moment to decide – who’s in charge here? Me or my emotions.

Choose ‘me’.