Mood Mastery Slides Mood Lab Experiment
Mood Mastery Lab
Designing your personalized emergency response system.
Break the Glass
Some days are just TOUGH. The Downward Spiral feels too strong to fight.
When that happens, your brain stops thinking clearly. You need a Pre-Made Plan.
The Emergency Plan:
"I don't have to think. I just follow the script."
The Science of Doing
Behavioral Activation
Embedded media
Watch carefully: How does doing things change the "Maintenance Cycle" of low mood?
Mastery Synthesis
"Your plan must be balanced, like a healthy meal."
Pleasure Boosters
Activities that make you feel happy and relaxed immediately.
Quick Snack
Music Blast
Funny Clip
Mastery Wins
Activities that make you feel proud and capable when finished.
Tidy Desk
5 Pushups
Task Finish
If-Then Logic
Scientists use "If-Then" plans because they take the DECISION out of the moment.
IF...
I feel a "Spiral" coming on...
THEN...
I will DO my 5-minute Mastery Action!
Final Lab Assignment
You are going to finalize your official Mood Mastery Plan. This is your evidence-based guide to taking control of your emotions.
Step 1
Pick your Top Hit activities.
Step 2
Write your If-Then intentions.
Step 3
MASTER YOUR MOOD!
Break the Glass Worksheet Classified Experiment 003
Break the Glass
Emergency Mood Protocol
Operator Name
Date of Calibration
Phase 1: Early Warning Signals
"To stop a spiral, you must catch it early. What are the signs your mood is starting to drop?"
Physical Signals (e.g., Tiredness, Heavy limbs)
Thought Signals (e.g., "I can't", "Why bother")
Phase 2: The Mastery Synthesis
PLEASURE BOOSTERS
Quick happiness & relaxation
MASTERY WINS
Sense of accomplishment
Phase 3: Implementation Intentions
IF...
(My Early Warning Signal)
THEN...
(My Mastery or Pleasure Action)
Operator Commitment
"I agree to follow this protocol even when my brain tries to talk me out of it."
Mood Mastery Plan Worksheet Mood Mastery Lab
FINAL EXPERIMENT: THE EMERGENCY PROTOCOL
Subject:
Date:
Step 1: Activity Selection
Review your previous experiments. Which activities gave you the most "bang for your buck"? Select your top two for each category.
Pleasure Boosters
Pleasure Action #1
Pleasure Action #2
Mastery Wins
Mastery Action #1
Mastery Action #2
Step 2: If-Then Programming
Don't leave it to chance. Program your brain to respond automatically when the "Spiral" begins.
IF
I feel a spiral coming on, or when...
THEN
I will take this specific action...
IF
I notice this thought or feeling...
THEN
I will take this specific action...
Emergency "Break the Glass" Protocol
When the mood is so low that even your If-Then plans feel impossible, what is the one tiny thing you commit to doing to stop the downward spiral?