Skip to Content

Introduction for this Week's Assignment

5-Day Reflection- Pressure to Presence

Workshop Slides

P to P

Hello BVisionRYs! 

Thank you for attending and participating in our workshop (From Pressure To Presence); I enjoyed our learning time together! 

During this workshop we covered the six steps to move from pressure to presence

Now it is time for you to put what you learned into practice. Because remember, if you do not put what you learned in practice, your tools will rust!

The purpose of this Assignment: 

The primary objective of this 5-day assignment is to transition from reactive living to active presence. 

This assignment trains you to identify the exact moment you lose presence and provides you with the neurological "reset buttons" to win the war in 90 seconds or less.

The Methodology: Notice, Interrupt, Log

  1. Notice (The Biofeedback): You cannot change what you do not observe. You will learn to recognize your "Body Signal", the physical manifestation of stress (tight chest, clenched jaw, heat) that precedes a mental spiral.

  2. Interrupt (The 90-Second Rule): Research suggests that the chemical surge of an emotion lasts roughly 90 seconds. By using a "Reset Tool" (Box Breathing, 5-4-3-2-1 Grounding, or Mental Math), you physically prevent the amygdala from hijacking your behavior.

  3. Log (The Data): Writing down the trigger and the result removes the emotional "charge" from the event. It turns a stressful moment into a data point, allowing you to see patterns in your behavior rather than being victimized by them.


The process for completing this task:

This assignment is a direct application of what we covered in our workshop. The goal is to practice the tools we covered in real case scenarios.

You have five working days to complete this assignment. This is a continuous learning process. 

Part 1: The Daily Practice (Days 5)

Every day this week (use this tracking sheet), identify at least one instance where you feel your "Pressure State" (The Internal Civil War) activate. When it happens, perform the following:

  1. Notice (The Signal): Identify the physical sensation (e.g., shallow breathing, jaw clenching, mental racing).

  2. Interrupt (The Reset): Use a 90-second "Logical Mind" tool (The Physiological Sigh, The 5-4-3-2-1 Grounding, or Mental Math).

  3. Log (The Data): Jot down a 1-sentence note in your phone or a notebook about what triggered you and how the reset felt.

Part 2: The Final Submission (Due at end of week)

Format: 150 – 200 words.

Write a concise summary of your observations from this 5-day practice. Please address the following in your reflection:

  • Patterns: What did you notice a recurring theme in what triggers your "Pressure" state (e.g., specific people, times of day, or types of tasks)?

  • The Shift: How did your ability to move into "Presence" change from Day 1 to Day 5?

  • The "One-Degree" Difference: Describe one specific moment where choosing Presence over Pressure changed the outcome of your day or an interaction.



The work you will submit: 

Your submission for this assignment will be in a Google Sheet, where you will add two tabs.

Instructions:

Tab One- Your Energy Tracking Log.  

Tab Two- Your 5-day reflection.

Final Review: Take a moment to review all fields to ensure they are complete. The sheet saves automatically.

Submit Your Work:

  • Click the "Share" button in the top right corner of your master Google Sheet.
  • Change the sharing setting from "Restricted" to "Anyone with the link."
  • Set the access to "Editor."
  • Click "Copy link" and paste it into the Lighthouse submission portal.

Looking forward to supporting you on your learning journey!