Thoughts are fast. By the time you notice one, it's already three thoughts ago. So we're not going to chase thoughts — we're going to listen for words, because all-or-nothing thinking has a small, loud vocabulary, and it cannot stop using it. Today we arm the tripwires.
Always. Never. Completely. Ruined. Perfect. Everyone. No one.
Each one claims the whole territory — no exceptions, no page four, no middle. That claim is what makes them useful as tripwires: it's rarely true, and they make it constantly. You don't have to catch a thought mid-flight. You just have to hear a word.
A tripwire is a flag, not a verdict. 'The bus was late every single day this week' might simply be true. The word buys the sentence an inspection: did the whole territory really get claimed — or did one bad day get counted as all of them? Keep the true sentences. They're called accuracy.
Most people don't use all seven — they run on two or three favorites. Today's drill is an audit of last week's sentences: messages you sent, things you said in the argument, the thought you kept re-thinking. Find your top words. They'll sort first in your log from now on.
One tap per catch: which word, and which territory — yourself, another person, a plan, or the world. Two seconds, done. The reframe column stays empty this week: that's next week's skill, and empty is exactly where you should be — expected, never behind.
This week it should go up — and up is good. You're not producing more extreme thoughts by noticing them; you're finally seeing the ones that were already there. Every catch is the skill firing. Count them with some pride.