Reactivity tools

Compendium of Reactivity

800+ factual sentences to bring up a reaction and feel it through. Find the ones that land, make them yours, and sit with what comes up.

Save the compendium

State it as a fact

Turn the story into I don't have… / I don't know…. Make it as factual as possible, as if someone witnessing the event was narrating it.

Be particular

X marks where to personalise: the person, the situation, the number, the desire. The more it's from your life, the more it brings up.

Watch the small words

enough, every, any, only… point toward wanting something different. Leave them out.

Start with what's live

Begin with what's recurring and has come up in the last 1–2 weeks. Once the current triggers are handled, move on to future goals and what's blocking them.

Anything where you felt the urge to react counts: someone doesn't reply, a mistake, a disagreement, uncertainty about the future. Ask: what is this preventing you from doing? Thoughts showing up while you feel it aren't problem solving, they're ✨avoidance✨. That's just a feeling!

Words match in any order: partner angry. Use quotes for an exact phrase: "my partner".

DisclaimerFor educational purposes only. This compendium is not therapy or medical advice, and is not intended to diagnose or treat any condition. If you're struggling, please reach out to a qualified professional.