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How do I handle analysis paralysis during an identity crisis?
Support Network Builder
Purpose
Answer to: "How do I find joy in my daily routine?"
Support Network Builder (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Reputation Reality Check
Purpose
Answer to: "How do I handle fear of change during an identity crisis?"
How to apply Reputation Reality Check
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Creative Unblocker
Purpose
Answer to: "How do I handle analysis paralysis during an identity crisis?"
How to apply Creative Unblocker
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle authenticity during an identity crisis?
Creative Unblocker
Purpose
Answer to: "How do I handle analysis paralysis during an identity crisis?"
How to apply Creative Unblocker
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Midlife Pivot Planner
Purpose
Answer to: "How do I handle conflicting goals during an identity crisis?"
Midlife Pivot Planner (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Moving City Playbook
Purpose
Answer to: "How do I handle authenticity during an identity crisis?"
Moving City Playbook (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle body changes & identity during an identity
crisis?
Letting Go Ritual
Purpose
Answer to: "How do I handle co-parenting after a breakup?"
Letting Go Ritual (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Reinvention Framework
Purpose
Answer to: "How do I handle stigma during an identity crisis?"
How to apply Reinvention Framework
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Values Compass
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
How to apply Values Compass
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle burnout during an identity crisis?
Career Confusion Canvas
Purpose
Answer to: "How do I handle career confusion during an identity crisis?"
Career Confusion Canvas (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Purpose Sprint
Purpose
Answer to: "How do I handle life transition during an identity crisis?"
How to apply Purpose Sprint
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Role Reset Plan
Purpose
Answer to: "How do I handle burnout during an identity crisis?"
Role Reset Plan (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle career confusion during an identity crisis?
Mentor Outreach Script
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
How to use Mentor Outreach Script (Script)
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you'll tweak.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Small Experiments Ladder
Purpose
Answer to: "How do I handle values uncertainty during an identity crisis?"
Small Experiments Ladder (Ladder)
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Career Confusion Canvas
Purpose
Answer to: "How do I handle career confusion during an identity crisis?"
Career Confusion Canvas (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle confidence rebuild during an identity crisis?
Start Over Starter Kit
Purpose
Answer to: "How do I handle daily structure during an identity crisis?"
Start Over Starter Kit (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Role Overload Map
Purpose
Answer to: "How do I handle discipline reset during an identity crisis?"
Role Overload Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Purpose Loss Recovery
Purpose
Answer to: "How do I handle confidence rebuild during an identity crisis?"
How to apply Purpose Loss Recovery
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle conflicting goals during an identity crisis?
Reputation Reality Check
Purpose
Answer to: "How do I handle fear of change during an identity crisis?"
How to apply Reputation Reality Check
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Creative Unblocker
Purpose
Answer to: "How do I handle analysis paralysis during an identity crisis?"
How to apply Creative Unblocker
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Midlife Pivot Planner
Purpose
Answer to: "How do I handle conflicting goals during an identity crisis?"
Midlife Pivot Planner (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle courage to try during an identity crisis?
Self‑Acceptance Practice
Purpose
Answer to: "How do I handle learning path during an identity crisis?"
Self‑Acceptance Practice (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Body‑Identity Alignment
Purpose
Answer to: "How do I handle small experiments during an identity crisis?"
How to apply Body‑Identity Alignment
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Public/Private Self Planner
Purpose
Answer to: "How do I handle courage to try during an identity crisis?"
Public/Private Self Planner (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle creative block during an identity crisis?
Public/Private Self Planner
Purpose
Answer to: "How do I handle courage to try during an identity crisis?"
Public/Private Self Planner (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Stigma Shield
Purpose
Answer to: "How do I handle social comparison during an identity crisis?"
How to apply Stigma Shield
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Past vs Future Bridge
Purpose
Answer to: "How do I handle creative block during an identity crisis?"
How to apply Past vs Future Bridge
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle daily structure during an identity crisis?
Stigma Shield
Purpose
Answer to: "How do I handle social comparison during an identity crisis?"
How to apply Stigma Shield
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Past vs Future Bridge
Purpose
Answer to: "How do I handle creative block during an identity crisis?"
How to apply Past vs Future Bridge
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Start Over Starter Kit
Purpose
Answer to: "How do I handle daily structure during an identity crisis?"
Start Over Starter Kit (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle discipline reset during an identity crisis?
Past vs Future Bridge
Purpose
Answer to: "How do I handle creative block during an identity crisis?"
How to apply Past vs Future Bridge
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Start Over Starter Kit
Purpose
Answer to: "How do I handle daily structure during an identity crisis?"
Start Over Starter Kit (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Role Overload Map
Purpose
Answer to: "How do I handle discipline reset during an identity crisis?"
Role Overload Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle empty nest during an identity crisis?
Labels Let‑Go Ritual
Purpose
Answer to: "How do I handle post-failure identity during an identity
crisis?"
Labels Let‑Go Ritual (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Future Self Narrative
Purpose
Answer to: "How do I handle post-success emptiness during an identity
crisis?"
How to apply Future Self Narrative
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Confidence Rebuild Routine
Purpose
Answer to: "How do I handle parent identity shift during an identity
crisis?"
Confidence Rebuild Routine (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Behavioral activation and repetition build momentum and self-efficacy.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle fear of change during an identity crisis?
Analysis Paralysis Breaker
Purpose
Answer to: "How do I handle identity vs expectations during an identity
crisis?"
How to apply Analysis Paralysis Breaker
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Support Network Builder
Purpose
Answer to: "How do I find joy in my daily routine?"
Support Network Builder (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Reputation Reality Check
Purpose
Answer to: "How do I handle fear of change during an identity crisis?"
How to apply Reputation Reality Check
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle finding mentors during an identity crisis?
Mentor Matching Plan
Purpose
Answer to: "How do I handle letting go of labels during an identity
crisis?"
Mentor Matching Plan (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Learning Path Ladder
Purpose
Answer to: "How do I handle starting over during an identity crisis?"
Learning Path Ladder (Ladder)
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Goal Conflict Resolving
Purpose
Answer to: "How do I handle finding mentors during an identity crisis?"
How to apply Goal Conflict Resolving
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle identity vs expectations during an identity crisis?
Discipline Reset
Purpose
Answer to: "How do I handle midlife pivot during an identity crisis?"
How to apply Discipline Reset
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Decision Clarity Map
Purpose
Answer to: "How do I handle moving cities during an identity crisis?"
Decision Clarity Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Analysis Paralysis Breaker
Purpose
Answer to: "How do I handle identity vs expectations during an identity
crisis?"
How to apply Analysis Paralysis Breaker
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle learning path during an identity crisis?
Learning Path Ladder
Purpose
Answer to: "How do I handle starting over during an identity crisis?"
Learning Path Ladder (Ladder)
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Goal Conflict Resolving
Purpose
Answer to: "How do I handle finding mentors during an identity crisis?"
How to apply Goal Conflict Resolving
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Self‑Acceptance Practice
Purpose
Answer to: "How do I handle learning path during an identity crisis?"
Self‑Acceptance Practice (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle letting go of labels during an identity crisis?
Retirement Identity Prep
Purpose
Answer to: "How do I handle reputation vs reality during an identity
crisis?"
How to apply Retirement Identity Prep
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Spiritual Questions Journal
Purpose
Answer to: "How do I handle past vs future self during an identity
crisis?"
Spiritual Questions Journal (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Mentor Matching Plan
Purpose
Answer to: "How do I handle letting go of labels during an identity
crisis?"
Mentor Matching Plan (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle life transition during an identity crisis?
Small Experiments Ladder
Purpose
Answer to: "How do I handle values uncertainty during an identity crisis?"
Small Experiments Ladder (Ladder)
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Career Confusion Canvas
Purpose
Answer to: "How do I handle career confusion during an identity crisis?"
Career Confusion Canvas (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Purpose Sprint
Purpose
Answer to: "How do I handle life transition during an identity crisis?"
How to apply Purpose Sprint
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle midlife pivot during an identity crisis?
Courage Micro‑Actions
Purpose
Answer to: "How do I handle purpose loss during an identity crisis?"
How to apply Courage Micro‑Actions
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Daily Structure Builder
Purpose
Answer to: "How do I handle role overload during an identity crisis?"
Daily Structure Builder (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Behavioral activation and repetition build momentum and self-efficacy.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Discipline Reset
Purpose
Answer to: "How do I handle midlife pivot during an identity crisis?"
How to apply Discipline Reset
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle moving cities during an identity crisis?
Daily Structure Builder
Purpose
Answer to: "How do I handle role overload during an identity crisis?"
Daily Structure Builder (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Behavioral activation and repetition build momentum and self-efficacy.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Discipline Reset
Purpose
Answer to: "How do I handle midlife pivot during an identity crisis?"
How to apply Discipline Reset
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Decision Clarity Map
Purpose
Answer to: "How do I handle moving cities during an identity crisis?"
Decision Clarity Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle parent identity shift during an identity crisis?
Labels Let‑Go Ritual
Purpose
Answer to: "How do I handle post-failure identity during an identity
crisis?"
Labels Let‑Go Ritual (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Future Self Narrative
Purpose
Answer to: "How do I handle post-success emptiness during an identity
crisis?"
How to apply Future Self Narrative
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Confidence Rebuild Routine
Purpose
Answer to: "How do I handle parent identity shift during an identity
crisis?"
Confidence Rebuild Routine (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Behavioral activation and repetition build momentum and self-efficacy.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle past vs future self during an identity crisis?
Empty Nest Reframe
Purpose
Answer to: "How do I handle self-acceptance during an identity crisis?"
How to apply Empty Nest Reframe
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional
reactivity.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Retirement Identity Prep
Purpose
Answer to: "How do I handle reputation vs reality during an identity
crisis?"
How to apply Retirement Identity Prep
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Spiritual Questions Journal
Purpose
Answer to: "How do I handle past vs future self during an identity
crisis?"
Spiritual Questions Journal (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle post-failure identity during an identity crisis?
Purpose Sprint
Purpose
Answer to: "How do I handle life transition during an identity crisis?"
How to apply Purpose Sprint
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Role Reset Plan
Purpose
Answer to: "How do I handle burnout during an identity crisis?"
Role Reset Plan (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Labels Let‑Go Ritual
Purpose
Answer to: "How do I handle post-failure identity during an identity
crisis?"
Labels Let‑Go Ritual (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle post-success emptiness during an identity crisis?
Role Reset Plan
Purpose
Answer to: "How do I handle burnout during an identity crisis?"
Role Reset Plan (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Labels Let‑Go Ritual
Purpose
Answer to: "How do I handle post-failure identity during an identity
crisis?"
Labels Let‑Go Ritual (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Future Self Narrative
Purpose
Answer to: "How do I handle post-success emptiness during an identity
crisis?"
How to apply Future Self Narrative
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle public vs private self during an identity crisis?
Reinvention Framework
Purpose
Answer to: "How do I handle stigma during an identity crisis?"
How to apply Reinvention Framework
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Values Compass
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
How to apply Values Compass
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Identity Map
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
Identity Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle purpose loss during an identity crisis?
Comparison Detox
Purpose
Answer to: "How do I handle empty nest during an identity crisis?"
How to apply Comparison Detox
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Authenticity Practice
Purpose
Answer to: "How do I handle spiritual questions during an identity
crisis?"
Authenticity Practice (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Courage Micro‑Actions
Purpose
Answer to: "How do I handle purpose loss during an identity crisis?"
How to apply Courage Micro‑Actions
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle reinventing self during an identity crisis?
Decision Clarity Map
Purpose
Answer to: "How do I handle moving cities during an identity crisis?"
Decision Clarity Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Analysis Paralysis Breaker
Purpose
Answer to: "How do I handle identity vs expectations during an identity
crisis?"
How to apply Analysis Paralysis Breaker
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Support Network Builder
Purpose
Answer to: "How do I find joy in my daily routine?"
Support Network Builder (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle reputation vs reality during an identity crisis?
Moving City Playbook
Purpose
Answer to: "How do I handle authenticity during an identity crisis?"
Moving City Playbook (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Empty Nest Reframe
Purpose
Answer to: "How do I handle self-acceptance during an identity crisis?"
How to apply Empty Nest Reframe
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional
reactivity.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Retirement Identity Prep
Purpose
Answer to: "How do I handle reputation vs reality during an identity
crisis?"
How to apply Retirement Identity Prep
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle resilience during an identity crisis?
Role Overload Map
Purpose
Answer to: "How do I handle discipline reset during an identity crisis?"
Role Overload Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Purpose Loss Recovery
Purpose
Answer to: "How do I handle confidence rebuild during an identity crisis?"
How to apply Purpose Loss Recovery
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Try Something Small List
Purpose
Answer to: "How do I handle resilience during an identity crisis?"
How to apply Try Something Small List
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle retirement identity during an identity crisis?
Future Self Narrative
Purpose
Answer to: "How do I handle post-success emptiness during an identity
crisis?"
How to apply Future Self Narrative
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Confidence Rebuild Routine
Purpose
Answer to: "How do I handle parent identity shift during an identity
crisis?"
Confidence Rebuild Routine (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Behavioral activation and repetition build momentum and self-efficacy.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Resilience Training
Purpose
Answer to: "How do I handle part-time job stress as a teen?"
How to apply Resilience Training
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle role overload during an identity crisis?
Authenticity Practice
Purpose
Answer to: "How do I handle spiritual questions during an identity
crisis?"
Authenticity Practice (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Courage Micro‑Actions
Purpose
Answer to: "How do I handle purpose loss during an identity crisis?"
How to apply Courage Micro‑Actions
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Daily Structure Builder
Purpose
Answer to: "How do I handle role overload during an identity crisis?"
Daily Structure Builder (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Behavioral activation and repetition build momentum and self-efficacy.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle self-acceptance during an identity crisis?
Midlife Pivot Planner
Purpose
Answer to: "How do I handle conflicting goals during an identity crisis?"
Midlife Pivot Planner (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Implementation intentions pre-bind cue→action, reducing choice paralysis under
stress.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Moving City Playbook
Purpose
Answer to: "How do I handle authenticity during an identity crisis?"
Moving City Playbook (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Empty Nest Reframe
Purpose
Answer to: "How do I handle self-acceptance during an identity crisis?"
How to apply Empty Nest Reframe
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional
reactivity.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle small experiments during an identity crisis?
Self‑Acceptance Practice
Purpose
Answer to: "How do I handle learning path during an identity crisis?"
Self‑Acceptance Practice (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Body‑Identity Alignment
Purpose
Answer to: "How do I handle small experiments during an identity crisis?"
How to apply Body‑Identity Alignment
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle social comparison during an identity crisis?
Stigma Shield
Purpose
Answer to: "How do I handle social comparison during an identity crisis?"
How to apply Stigma Shield
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle spiritual questions during an identity crisis?
Authenticity Practice
Purpose
Answer to: "How do I handle spiritual questions during an identity
crisis?"
Authenticity Practice (Routine)
Daily:
- 2-10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle starting over during an identity crisis?
Learning Path Ladder
Purpose
Answer to: "How do I handle starting over during an identity crisis?"
Learning Path Ladder (Ladder)
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle stigma during an identity crisis?
Reinvention Framework
Purpose
Answer to: "How do I handle stigma during an identity crisis?"
How to apply Reinvention Framework
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle values uncertainty during an identity crisis?
Small Experiments Ladder
Purpose
Answer to: "How do I handle values uncertainty during an identity crisis?"
Small Experiments Ladder (Ladder)
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
How do I handle who am I during an identity crisis?
Mentor Outreach Script
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
How to use Mentor Outreach Script (Script)
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you'll tweak.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Values Compass
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
How to apply Values Compass
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2-10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)
Identity Map
Purpose
Answer to: "How do I handle who am I during an identity crisis?"
Identity Map (Plan)
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.
How & Why It Works
- Small, repeatable behaviors compound into lasting change when tracked and
reviewed.
Origin: CBT/ACT + narrative identity work;
coaching
frameworks;
lived experience.
References: Hayes et al. (1999) ACT; Beck (2011)
CBT; McAdams
(1993) narrative identity (theoretical context)