Constructing Reactive Action Plans

Lesson 58 of Recovery Nation tasks me to: “Define the five rituals that you will most likely face in the next two years. For each, develop an action plan in five minutes or less…that focuses specifically on the immediate action you will take upon the awareness of the ritual; the anticipated emotions you will feel after you engage in that behavior; and the likely mind-games that you will play to get you to abandon your values-based decision making for emotion based decision making.”

One. TL asks me for urgent action or discussion, and I am tempted to ignore her in favor of my routine or task list. Recalling that the consequences of not responding immediately greatly outweigh the costs of immediately investing time and energy into the issue, I will choose to respond immediately, adjusting the rest of my objectives and expectations for the day to something more realistic. After that good decision, I may initially feel stress, as I labor to shift my mind’s momentum. One potential mind game to avoid is the possibility I will tell myself, “Let me just finish this one thing.” Often that “one thing” turns out to take far more time than anticipated, or can lead to another “one more thing.”

Two. Quite randomly, some topic of conversation arises that reminds me of something I once did that has remained hidden, and I am tempted to lie by omission. Recalling my promises to myself about integrity, honesty, and friendship, I will choose to tell my wife, TL, the story. As I have an internal dialogue, my emotion is fear, fear of what she will say or do. A mind game to avoid is the temptation to tell myself, “No, maybe she won’t find this topic to be relevant.”

Three. During a move or other time of many changes, I am tempted to do other tasks before doing my daily recovery work and my monthly counseling session. Recalling that integrity means keeping my commitment and doing my responsibilities, I should choose to do whatever it takes to keep the daily recovery work and monthly counseling sessions at the top of my priority task list. As I do that, I will feel stress, as I struggle to remain the master of my task list, routines, and tidiness instead of falling back into being a slave to those things. As in my first example here, the dangerous mind game is the temptation to say, “I almost ready, almost done with this one last thing.”

Four. During a busy time, I am tempted to complain about lack of complete tidiness in the house, thereby making my wife feel I am blaming her. Recalling my value of empathy, I must choose to truly understand why she would not want to hear me say such things, and to keep my mouth shut. I will feel stress, wishing I could plead for help, for permission to indulge my tidiness compulsion. A dangerous mind game might be a temptation to tell myself, “Don’t worry, this is a general comment and she won’t take it personally.”

Five. Being alone during travel or some other occasion, I am tempted to use tobacco, alcohol, ruminating, or something else to alleviate my restlessness. By the way, I see an important thing I just said. I put ruminating in the same category or self-destructive, self-indulgent behaviors as alcohol or tobacco. Sitting around wishing to change the past, feeling sorry for myself, or focusing on retroactive jealousy is as unhealthy as substance abuse. Back to the topic at hand, faced with any of those temptations, I should recall my values of health, self-control, and accomplishment, remembering how those temptations are obstacles to those values. When I turn from temptations to values, in this case, I may feel anxiety. The mind game to avoid is the temptation to think that those indulgences will make me feel better. Invariably, they do not. Tobacco ruins my respiratory health and comfort. Alcohol is empty calories. And, ruminating or fantasizing have enormous costs in time and opportunity.

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