| 1. Identifying the problem | - Ask “Why” five times
- Visualize the world where this problem never existed or looks completely different
| - “What if ignoring this snowballs into something catastrophic?”
- Set 3-minute timer → scan worst plausible outcomes fast
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| 2. Analyzing the problem | - Read one short piece from an adjacent field
- 5–10 min focused breathing / single-point attention before starting
| - Quick flash of escalation scenario → feel adrenaline → nasal breathing to settle
- “Fear deadline”: finish root-cause map before situation deteriorates
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| 3. Generating ideas | - Upbeat or random music in background
- Short “curiosity walk” — unrelated activity → let subconscious cook
| - Mild “fear of permanent stuckness” to force first 10 ideas quickly
- Recall one past relevant failure → convert anxiety into fuel
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| 4. Evaluating options | - “What if” questions for each choice — especially learning angle
- Random memory / fact dump → force unexpected connections
| - Which option most reduces serious downside exposure?
- 60-second movement burst to discharge decision tension
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| 5. Implementing solutions | - Treat action as live experiment — log surprises
- Small milestone rewards
| - Early tiny wins → overwrite “fear of incompetence”
- Fear → micro-tasks + deliberate relaxation between bursts
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| 6. Reviewing outcomes | - Journal: What worked? Failed? New questions born?
- Link result to wider domains / interests
| - Celebrate dangers dodged — focus forward, not blame
- Residual fear → immediate next improvement cycle
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