Day 2: Understand Your Top 3 triggers

Day 2 Focus: Unpack Your Stress

Identifying your biggest source of stress is an important first step to overcoming it. That was our focus yesterday.

Today, we’ll go deeper.

You’ve named your top three stressors—now it’s time to face them head-on. Not just what they are, but what they’ve been doing to you. The weight you’ve been carrying. The emotions you’ve tried to suppress. The quiet ways these stressors have shaped your mood, decisions, energy, and even your relationships.

This isn’t about fixing everything in one day. It’s about acknowledging the truth—without judgment.

Because when you see clearly, you can act wisely.

Today’s challenge is emotional. And that’s intentional. We’re peeling back the layers, so you can take your power back.

Let’s begin.

Step-by-Step Guide with Example Below

Title: "What Is It Really Costing You?"

Time Required: 15 minutes
Goal: Go beyond the surface. Understand the emotional cost of your top 3 stress triggers—and take your first small step to reclaim power.

Step 1: The Emotional Truth (5 minutes)

For each of your 3 stress triggers, answer this honestly:

• What emotion does this trigger bring up for you?
  (Fear, shame, guilt, anger, inadequacy, etc.)

• What do you try to hide from others about this?

• What has this stressor cost you so far?
  (Peace, sleep, self-confidence, connection, joy?)

Step 2: The Mirror Question (5 minutes)

Choose the one trigger that affects you the most and ask:

• If this continues for the next 6 months, what will my life look and feel like?

• What am I avoiding by letting this trigger stay in control?

• What would change if I could reduce or remove this stressor—even just a little?

Step 3: Reclaim One Small Win (5 minutes)

Now do this:

• Write one tiny action you can take today to reduce this trigger’s grip.
  (Examples: Set a boundary, start a difficult conversation, ask for help, delete an app, breathe before reacting.)

• Write this sentence and fill in the blank:

Write it down. Say it out loud. Own it.

✅ Reflection (optional for LinkedIn or journaling):

EXAMPLE:

Step 1: The Emotional Truth (5 minutes)

Top 3 Stress Triggers:

1. Constant last-minute requests from my manager

2. Never-ending emails and messages

3. Feeling guilty for not spending enough time with my kids

1. Last-minute requests from my manager

• Emotion: Anxiety and resentment

• What I try to hide: That I feel overwhelmed and afraid of seeming incompetent

• Cost: I’ve lost sleep, missed gym sessions, and started doubting myself constantly

2. Never-ending emails and messages

• Emotion: Frustration and feeling trapped

• What I try to hide: That I can't keep up and feel like I’m always behind

• Cost: I rarely take breaks, feel burnt out by 3 PM, and often forget important things

3. Guilt around time with kids

• Emotion: Shame and sadness

• What I try to hide: That I feel like I’m failing as a parent

• Cost: Missed bedtime stories, rushed conversations, and constant inner guilt

Step 2: The Mirror Question (5 minutes)

Trigger Chosen: Guilt around not spending enough time with my kids

• If this continues for the next 6 months...
  I’ll grow more distant from my kids. They might stop opening up to me. I’ll keep feeling like I’m failing in the one role that matters most to me.

• What am I avoiding?
  I’m avoiding setting boundaries at work. I’m scared to say “no” or to log off at 5 PM. I avoid discomfort now, but it costs me deeply later.

• What would change if I reduce this?
  I’d feel more present and connected. Even 30 minutes of focused time daily would rebuild the bond and give me peace of mind.

Step 3: Reclaim One Small Win (5 minutes)

One tiny action today:
Block out 7:30–8:00 PM as “No-Screen Family Time.” Phone on airplane mode. No exceptions.

Sentence:

✅ Reflection: