Choose Your Story

A method for handling difficult situations by consciously choosing how to interpret and respond to events, rather than defaulting to negative reactions.

Core Concept: React vs Respond

• Reaction = impulsive, primal response without thought
• Response = conscious, chosen action after pause and reflection
• Goal is to respond rather than react to situations

Three-Step Process

1. Be Still

• Distance yourself emotionally from the situation
• Take time to process before taking action
• Avoid immediate emotional reactions

2. Handle Logistics

• Take necessary practical steps
• Report issues if needed
• Address immediate concerns
• Notify relevant parties

3. Choose Your Story

• Every situation has at least two interpretations:
  • A version that makes you feel bad
  • A version that makes you feel good
• Both versions contain truth
• You have the power to choose which version to embrace
• Must consciously select the interpretation

The 90-Second Rule

• Allow yourself 90 seconds to fully experience negative emotions
• After 90 seconds, commit to changing your story
• Often don't even need the full time
• Take a deep breath after time is up
• Transition to new narrative

Key Principles

• Never play the victim
• Take accountability for both successes and failures
• View yourself as the person in control
• Recognize you're choosing the experience you signed up for
• Take ownership of outcomes rather than blaming external factors