Sandy Yacoub

The article reflects on the legacy of Self-Determination Theory (SDT), not as something concluded, but as a living and expanding body of research shaping motivation science. It emphasizes SDT’s human-centered approach—treating people as agents with capacities for awareness, autonomy, and integration, while also recognizing vulnerabilities to contro... See more

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

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 notic... See more

It’s the intolerance of liminality. Your system doesn’t yet trust that you can survive the stretch between safety and engagement without something collapsing. Which is why smoking, meds, or Uber all become shortcuts—they erase the in-between.

– Instead of “You’re lazy and ruining everything,” the Critic could say:

“I get you’re trying to keep us safe from overwhelm. I’m just scared your way keeps us stuck.”

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.

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