Rate your last few hours

Go with your first instinct.

Rate your happiness level

Where are you right now?

Current State

Write about your last few hours.

Make a gratitude list.

Why should you be in a good mood?

Step 1

The choice before you.

What is the good action you wish you wanted to do? What is the dumb action you currently want to do?

Minimize the pleasure of the dumb action

Dumb Action: dumb action

What pleasurable feelings will you feel?

Avoidance Tiny bit of (ruined) relaxation Very brief, very small, physical pleasure I won't feel any pleasure, honestly

What will it be like?

Not that great Worse than I’m imagining Terrible, because of the coming costs and pain

How long will the “pleasure” last?

Never, actually Very short Seconds or minutes

Maximize the pain of the dumb action

Dumb Action: dumb action

What painful feelings will you feel?

How soon will you feel them?

Almost immediately The whole time I already feel them The second I give in

How long will you feel them?

A very long time Hours or days Infinite Until I correct the dumb decision

What will it be like to live with that pain?

Absolutely terrible Mentally exhausting 0/10

Minimize the pain of the good action

Good Action: good action

What painful feelings will you feel?

The slight pain of effort No pain will be felt, really

How long will you feel them before the pleasure kicks in?

Seconds or minutes Not that long at all

How pleasant will it be?

So pleasant!

Why will it be pleasant / how will you make it more pleasant?

I love victory! I love accomplishing my goals I’ll ____ to make it even more pleasant

Maximize the pleasure of the good action

Good Action: good action

What pleasurable feelings will you feel?

How soon will you feel them?

Immediately One millisecond after I begin I feel them now as I become committed

How long will you feel them?

All day Several days A very long time

Did you clearly show that the dumb action has very low pleasure and extremely high pain? And did you show that the good, smart action has extremely low pain and extremely high pleasure?

Yes - I’m ready to make the right choice No - I need to do more maximizing and minimizing

Summary of your thoughts and feelings.

Make definitive decisions and stick to them.

You are a person of your word. Don’t keep thinking about these things. Don’t weigh the pros and cons any longer. Take actions that will cause happiness, peace, and pride.

Did this process work? Is dopamine now your ally? Do you feel pulled toward the right choice and ready to follow through?

Yes No Sorta/Maybe

Unstuck Tool - Short Version