Objective:

To identify where in your life you are living on autopilot, and to begin reclaiming conscious choice through awareness, observation, and reprogramming.

Section 1: Daily Defaults Audit

Instructions:

Write down your typical behavior in each category below. Then reflect—Is this really my choice or a conditioned pattern?

Area What I Do Why I Do It Is This a Choice or Conditioning?
Morning Routine
Phone Usage
Meals & Eating Times
Social Media
News/Information
Work Habits
Evening/Leisure

Section 2: The Trigger Map

Instructions:

Identify recurring emotional triggers that influence your decisions (e.g., boredom, anxiety, loneliness, urgency).

Trigger My Typical Reaction Programmed or Conscious? What Could I Do Instead?
e.g., Stress Scroll Instagram for 30 mins Programmed Breathe + Journal for 5 mins

Section 3: Auto-Replies & Beliefs to Question

Write down 3 phrases you often think or say that reflect programmed beliefs:

  1. “I don’t have time to ___”

    → Is that true? Or just familiar?

  2. “This is just how I am.”

    → Or is it how I’ve become due to repetition?

  3. “I can’t say no to this.”

    → Who taught me that? Why do I believe it?

Now rewrite each one with an empowered, conscious alternative.