Day 5 Training Plan:

1. As always, start by watching the training video.
   

2. Do an ‘Internal Weather Check.’
   
   Close your eyes.
   
   Take a deep breath in through your nose, exhaling slowly through your mouth.
   
   For just a moment or two, shift out of Thinker Mode (the mode in which most of us spend most of our lives) and into Observer Mode (the mode where you watch yourself, so to speak, like an outside observer, just noticing what’s happening to you and within you).
   
   Observe your inner landscape for a few moments without reacting, analyzing, or judging.
   
   What thoughts do you observe? What emotions? What physical sensations?
   
   Take a mental ‘snapshot’ of what you observe.
   
   Open your eyes and continue with your day.
   

3. Do an Internal Weather Check at least two more times today. You can either set an alarm/reminder or tie your practice to other daily activities (for example, before each meal or every time you go to the bathroom).
   

4. When you notice yourself getting triggered by strong/difficult thoughts or emotions, remember The 90-Second Rule: If you don’t reactivate the emotion, it will pass on its own in about 90 seconds. (And you can use any of the techniques you learned in this 5-Day Training to help you get through the next 90 seconds unscathed!)