Master Intrusive Thoughts: 7 Days with Mark Freeman

✍️ Which of the three myths from the video have you believed the most? Write it down in your own words, plus one concrete example of something you've done because of it (googling for reassurance, avoiding a place, replaying a conversation). Then write one sentence about what you'd do differently if that myth were false.

📓 This log is your main tool for the week. Every time a sticky or intrusive thought shows up, come back here and jot it down as soon as you can. You're not logging to fight the thought — you're logging to see your reaction to it. The reaction is the part you can train.

🔁 Every time I noticed an intrusive thought today, I logged it and returned to what I was doing — without arguing with it, checking, or seeking reassurance

✍️ Open your thought log and look at the entries so far. Using what the video taught you, keep asking "and what would be so bad about that?" until you hit the fear underneath the surface thoughts. Write down the core fear you found in one honest sentence — and notice how many of your logged thoughts are just that one fear wearing different costumes.

• I wrote down the value hiding inside my core fear (what I care about so much that it scares me)
• I picked one small action that moves toward that value — even with the fear present
• I did that action today, without waiting to feel certain or calm first
• I logged how the fear behaved when I acted anyway

✍️ From the video, which of the three relapse reasons is the biggest risk for YOU? Write your early-warning sign (the first sneaky behavior that means you're sliding back — a check, an avoidance, a reassurance-seek) and your if-then rule: "If I catch myself doing X, then I will…". Keep it short enough to remember on a bad day.