PRACTICE TOOL
Pattern Rewind
Follow the pattern backwards.
The behaviour is a clue. Explore the feeling, expectation or belief that may sit underneath.
2–3 minutes
STEP 1
What reaction or behaviour are you looking at? Be specific.
STEP 2
What feeling was underneath or just before it?
STEP 3
What did you expect would happen? What were you protecting against?
STEP 4
What would you have to believe about yourself, other people or the situation for the reaction to make sense?
STEP 5
What could you do differently next time — not perfectly, just differently?
YOUR SUMMARY
Pattern Rewind
- What happened
- What was underneath it
- What your mind expected
- What may be sitting underneath
- Your next experiment
That is the point of the Rewind
Not judgement. Recognition. You do not have to change everything today. See one pattern. Question one belief. Interrupt one old reaction. Make one different choice.