Two things you can do today

The first one shows you which part of the loop is being fed right now: the length of the chain, the belief that it is doing something, the checking, and the night version. The second gives the loop a start time and an end time, which is the only arrangement most people have never tried.

1 · The chain meter

Eight sentences, no sign-up, no email. Mark what you recognise from the last month and it returns four bars with a reading for each one. It is not a diagnostic test and it does not measure how much of anything you have.

Mark how much each sentence describes you, over the last month.

Chain length

One question about next week produces a whole series of versions of next week.

Belief that it works

If I stop thinking about it, I will be less prepared for it.

Checking and reassurance

I check or ask again, and it settles me for a while.

Night amplification

At night the same thought is much worse than it is during the day.

Scale 0 (not at all) to 4 (almost always). A guide for looking at where the loop is being fed, not a validated clinical instrument.

2 · The fifteen-minute worry appointment

The loop runs all day because it has no hours of its own. Give it one block of time and a closing condition. Six steps, done now, and the appointment repeats at the same hour for a week.

If these tools left you with something clear and the loop has been running for years, the bridge is here:

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