“If I replay it, I’ll figure it out.”

When your voice says:

“One more replay and I’ll finally figure it out.”

“If I keep going over it, I’ll find relief.”

Coach Lynn says:

A replay is useful only if it produces new information or a next action. Otherwise, it is rumination wearing the clothes of problem-solving.

Then you say:

Here’s what I need to do:

• Take one or more Composure Breaths to settle my body.
• Ask: "What new thing has this replay shown me?" If I can't name something specific, I'm looping, not problem-solving.
• Write one sentence that sums up what I already know: "What I know is ___." Then set it aside.
• Pick one thing to focus on for the next ten minute such as a task, the feeling of my feet on the floor, or the person in front of me.

Coach Lynn says:

If the replay isn’t teaching you anything new, you’re allowed to leave it. When you stop rewinding and choose where your attention goes, you get your energy back for what’s in front of you.