Find the verdict words
Words like always, never, and cannot can make a sentence larger than the event.
Mina Seo's field note
Reframing Cards
When a self-critical sentence shows up, this practice doesn't try to make it instantly positive. It asks you to make it smaller: find the verdict words, narrow the observation, and attach one next step.
Narrow to observation
When, where, and how often are small questions, but they soften the certainty.
Add one next step
Instead of ending with an identity, attach one small action you could try this week.
The base protocol
Read the L.I.G.H.T. Check
This exercise borrows its stance from the Self-Discovery Playbook: hold the result lightly.
Carry it into the day
Open the Daily Journal
After saving a card, one line in the Daily Journal is enough if something still feels worth noting.