Use this after a noticeable moment—a sharp reaction, a shutdown, a craving, a bad night you cannot fully explain. It is the core method of the book on a single page.
Use this once a day for a week. The point is not to find something wrong every day. It is to build the habit of detection before you need it under pressure
Use this after any moment when clear thought dropped out under pressure—on the fireground or off it.
Use this to build a better bridge between work mode and home mode.
Use this as an officer, senior firefighter, mentor, or peer supporter—and turn it inward as well as outward.
Use this at a promotion point, after an injury, near retirement, or any time the job is changing what it means to you
Use this when the book, or the job, starts to feel like cost without reward.
Use this after a hard call, a near-freeze, a conflict, or any stretch where stress starts to repeat.
Use this during probation, or as a crew leader supporting a new firefighter.
Use this monthly, or any time the margin feels thinner without an obvious reason.
Use this after a colleague’s death, after a funeral, or any time the accumulated weight of loss feels present.