R3 Workbook
Recognize → Regulate → Rewire. One optional prompt at a time, with room to skip or stop.
Recognize
Notice a current situation and the cue that comes with it.
Regulate
Find enough room to choose — not a requirement to feel calm.
Rewire
Rehearse a different response. Practicing it is the point.
Practice modules
Source-labeled from Book 1. Each is a short, ordinary, low-stakes practice.
Map One Ordinary Moment
Book 1 / Map One Ordinary Moment / p6
Notice one ordinary moment fairly, without judgment — what happened and what you did.
Make Room for the Facts
Book 1 / Make Room for the Facts / p11
Sort what you actually know from what you are predicting, then take one proportionate step.
Choose Your Grounding Anchors
Book 1 / Choose Your Grounding Anchors / p15
Pick a first anchor, try it briefly, keep an alternative, and note what you learned.
Define Enough for This Moment
Book 1 / Define Enough for This Moment / p17
Find the smallest workable next step. Yes means try it; partly means make it smaller; no means change conditions or seek support.
Keep a Useful Practice Record
Book 1 / Keep a Useful Practice Record / p28
Note one brief attempt and one adjustment worth carrying forward. Writing is optional.
Make a Simple Return Plan
Book 1 / Make a Simple Return Plan / p31
After a missed day, plan the smallest version you can return to. No streak pressure.
Seven-day window
Optional · no streakSeven days is a practice window, not a healing deadline. Each card is one prompt at a time. Miss a day? Make a simple return plan and come back to the smallest version.
Day 1 — Establish a Starting Point
Book 1 / Establish a Starting Point / p20
Set a simple starting point for the seven-day window.
Day 2 — Test Two Outside Anchors
Book 1 / Test Two Outside Anchors / p21
Try two outside anchors and notice which fits better.
Day 3 — Find the Earliest Usable Cue
Book 1 / Find the Earliest Usable Cue / p22
Look for the earliest cue you can actually notice and use.
Day 4 — Practice Locating Yourself
Book 1 / Practice Locating Yourself / p23
Locate where you are and what you are doing, then choose one action.
Day 5 — Practice One Different Response
Book 1 / Practice One Different Response / p24
Rehearse one different response and keep what is useful.
Day 6 — Try a Second Setting
Book 1 / Try a Second Setting / p25
Carry the practice into a second setting and adjust.
Day 7 — Keep the Useful Part
Book 1 / Keep the Useful Part / p26
Keep what helped and acknowledge your specific effort.