Notice the moment.

Think about the last time someone asked, 'How are you?' and you said, 'Fine,' before you'd even considered the answer. Or the moment you heard yourself listing everything you'd accomplished. We all have familiar ways of getting through the day. This week, give yourself time to notice yours.

Read slowly

Read Psalm 139:1-6. The writer speaks to a God who already knows the words he is about to say. What is it like to imagine bringing God an answer you haven't cleaned up first? Stay with a phrase that catches your attention.

Practice today

Before you answer one request or message today, take a breath. Ask yourself: What am I feeling? Where do I feel it in my body? What am I afraid will happen? You don't have to solve anything. Just make a little room before you respond.

An everyday example

A colleague asks how a project is going. Before answering, you start explaining how busy you've been. Your shoulders tighten. You realize you're worried the delay will make you look careless. That may be a moment to explore the Performer pattern.

Your journal

1. What happened? Describe the moment without explaining or judging it.
2. What did I feel? What was I afraid might happen?
3. Which mask seems to fit this moment? Could something else explain my response?

A short prayer

God, You know the answer I usually keep to myself. Help me be honest with You today.

Evening check-in

Was there a moment when I caught myself before answering automatically? What did I notice?

The full workbook includes seven daily exercises with lined journal pages, an eight-mask reference, and planning tools. This sample is free; no email is required.