Becoming
- Level 1: Awareness (I have parts).
- Level 2: Mapping (I know which are which, what they do).
- Level 3: Negotiation (I can spot their clashes, reframe their roles). ← You are here.
- Level 4: Unburdening & integration (parts relax, cooperate, and shift into natural states).
ChatGPT
Daily Page Layout
1. Sleep Log (top of page)
🛏️ Bed / Asleep / Wake-ups / Wake time
Example: “11:30 / 1:00 / up at 4–6 / woke 8:30”
2. Threshold Reps
🚪 Did I cross the door today? Y/N
🚇 Commute tolerance (mins or classes sat through)
Example: “Walk → train → 1 class = 2 reps”
3. Facts vs. Meaning
✏️ Fact: _____________________
💭 Meaning I added:... See more
1. Sleep Log (top of page)
🛏️ Bed / Asleep / Wake-ups / Wake time
Example: “11:30 / 1:00 / up at 4–6 / woke 8:30”
2. Threshold Reps
🚪 Did I cross the door today? Y/N
🚇 Commute tolerance (mins or classes sat through)
Example: “Walk → train → 1 class = 2 reps”
3. Facts vs. Meaning
✏️ Fact: _____________________
💭 Meaning I added:... See more
ChatGPT
Daily Log
So the watchlist is:
– Striver → keep it to enough , not everything.
– Critic → turn shame into feedback.
– Protector → give it rest without letting it run the whole show.
– Striver → keep it to enough , not everything.
– Critic → turn shame into feedback.
– Protector → give it rest without letting it run the whole show.
ChatGPT
What hurts most isn’t the substance or the social—it’s the places where shame says, “This proves you don’t belong in the future you’re working for.
ChatGPT
End-of-Day Self Reflection
✏️ Which parts showed up today?
✏️ How did I respond—did I fight them, partner with them, or let them run?
✏️ One sentence: “Today I’m becoming someone who ______.”
✏️ Which parts showed up today?
✏️ How did I respond—did I fight them, partner with them, or let them run?
✏️ One sentence: “Today I’m becoming someone who ______.”
ChatGPT
– Instead of “Every time you hide, you prove we don’t belong,” it could say:
“I know you don’t trust the outside. But can we test it in small doses, together?”
“I know you don’t trust the outside. But can we test it in small doses, together?”
ChatGPT
Path from Negotiation → Unburdening (with Self Energy focus)
Step 1: Strengthen Self Presence
– Notice when a part is speaking (Protector, Striver, Critic, Yearner).
– Instead of blending with it (“I am ashamed”), say: “I notice my Critic is loud right now.”
– That separation is how Self creates space. Self energy is calm, curious, compassionate—it... See more
Step 1: Strengthen Self Presence
– Notice when a part is speaking (Protector, Striver, Critic, Yearner).
– Instead of blending with it (“I am ashamed”), say: “I notice my Critic is loud right now.”
– That separation is how Self creates space. Self energy is calm, curious, compassionate—it... See more
ChatGPT
The Striver would still bring its structure and prep, but it would measure success by movement toward the Yearner’s vision, not by flawless execution. That’s a gentler partnership.
ChatGPT
Daily Parts Watchlist
1. Striver (Achiever)
☐ Did I keep my goals enough-sized instead of everything-sized?
☐ Did I stop after the minimum win (1 reading, 1 wall layer, 1 meal)?
2. Critic (Self-Doubter)
☐ Did I catch the shift from helpful feedback → shame?
☐ Did I reframe “not enough” into “what was useful today?”
3. Protector of Comfort
☐ Did I... See more
1. Striver (Achiever)
☐ Did I keep my goals enough-sized instead of everything-sized?
☐ Did I stop after the minimum win (1 reading, 1 wall layer, 1 meal)?
2. Critic (Self-Doubter)
☐ Did I catch the shift from helpful feedback → shame?
☐ Did I reframe “not enough” into “what was useful today?”
3. Protector of Comfort
☐ Did I... See more