Self-control technique


You can do the whole exercise or in sections, with a time limit of 10 to 30 seconds.


✔ Pause for a moment.

✔ Look around and notice five objects of various colours that you can see.

✔ Focus and listen - what five sounds are coming to you?

✔ Mark the five bodily sensations you are experiencing at the moment (the feeling of clothes on your shoulders, the contact of your back with the chair, etc.).


If your attention starts to slip, just notice this and go back to the task. If thoughts pop into your mind, say to yourself: "Thanks, I heard you" - and then go back to the task.