Schema · Modes
Healthy Adult Mode Worksheet
Build the mode from what already works
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The Healthy Adult is not a mood you wait for — it is a set of jobs: comforting the vulnerable child, setting limits on the punitive and demanding voices, and keeping coping modes proportionate. Build yours from what you already do.
A time I handled something well, even briefly — what I did
What I said to myself then that helped
Someone whose steadiness I would borrow (role only) and what they would say here
The four jobs, in my words
Comfort — how I speak to the frightened part of me
Limits — what I say to the critical voice when it starts
Needs — how I ask for something directly
Perspective — how I check a reading before acting on it
How available this mode feels on a normal day
nonemost
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How available it feels when a schema is firing
nonemost
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What makes it easier to access (sleep, contact, movement, notes, prompts)
The one situation this week I will deliberately handle from this mode