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Emotional Acceptance Practice

Emotional Acceptance Practice

Recommended Frequency:

Every day

Mark Manson's Rules for Life
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Morning Emotion Check-In

Morning Emotion Check-In

07:30 AM
10m

Start your day by checking in with your emotions without judgment. This practice helps you become more aware of your feelings and sets the tone for emotional acceptance throughout the day.

Writing Activities

Take a few deep breaths and scan your body and mind. Write down the emotions you're experiencing right now, without judging them as good or bad.

Writing Activities

For any intense emotions, briefly note how you plan to respond in a healthy way throughout the day.

Choose from 10 Options
1 - Barely noticeable ,
2 ,
3 ,
4 ,
5 - Moderate ,
6 ,
7 ,
8 ,
9 ,
10 - Extremely intense

For each emotion you identified, rate its intensity on a scale from 1 (barely noticeable) to 10 (extremely intense).

Simple Task

Remind yourself that all emotions are valid and serve a purpose. Mentally acknowledge and accept each emotion you're feeling without trying to change or suppress it.

Evening Emotion Reflection

Evening Emotion Reflection

09:30 PM
15m

End your day by reflecting on your emotional experiences and how you responded to them. This practice reinforces the concept of emotional acceptance and helps you identify areas for improvement in your emotional responses.

Writing Activities

Reflect on your day and list at least three significant emotional experiences you had, along with the emotions you felt.

Writing Activities

For each emotional experience, describe how you responded. Consider whether your response was helpful or if you could have handled it differently.

Writing Activities

Based on your reflections, write down one or two ways you can improve your emotional responses in the future.

Simple Task

Remind yourself that experiencing a range of emotions is normal and human. Acknowledge your efforts in working towards better emotional acceptance and responses.

What You'll Get
  • 💪
    Increased Emotional Awareness
    Regular emotion check-ins help you become more attuned to your feelings, leading to better emotional intelligence.
  • 💪
    Reduced Emotional Judgment
    By accepting emotions without labeling them as good or bad, you reduce negative self-talk and emotional distress.
  • 💪
    Improved Emotional Regulation
    Planning healthy responses to intense emotions helps you manage your feelings more effectively throughout the day.
  • 💪
    Enhanced Emotional Intelligence
    Regular reflection on your emotional experiences and responses helps develop your overall emotional intelligence.
  • 💪
    Improved Coping Strategies
    By evaluating your responses to emotions, you can develop and refine more effective coping strategies over time.
  • 💪
    Increased Self-Compassion
    Practicing self-compassion in relation to your emotions fosters a kinder, more accepting relationship with yourself.
What you need to get started
As recommended by the creator

What do I need to start this routine?

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