The DTM Scale (Do the Math)

By observing your thoughts, you can identify areas of internal struggle. Then, utilizing a few simple methods and strategies, you can learn to reduce or release that struggle. Struggle exists both in the way we perceive external events and how those perceptions affect our internal dialog. Peace exists in the absence of struggle.                                 

Remember, the question is not how to find peace, but instead how to reduce struggle.    

In a twenty-four hour period most of us spend five to eight hours sleeping. Of the remaining time, basically your time awake, how much is spent living in peace? And how much is spent living in struggle? Out of 100 percent of your time (16 to 19 hours per day), place a number that represents the average percent of time spent in struggle and another number representing the time spent at peace. Make sure both numbers add up to 100.

I’ve listed some examples; however, personalize it by adding your own.

1. Struggle __________% worry, negative self-talk, fear, anger, quilt and shame, road rage, phobic, controlling, anxious, people-pleasing, overly critical, arguments with spouse or partner, problems with co-worker.

What is some of your specific struggle thinking?

 

2. Peace __________% relaxed, calm, happy, serene, enjoying life, worry-free, grateful, understanding, realistic self-talk

What is some of your specific peaceful thinking?

The majority of people who do the math realize that 50 to 90 percent of their day is spent in some form of struggle. By increasing awareness and making some changes in thinking, these percentages can be adjusted.

Try pausing several times a day to do the math. If you observe any struggle thinking, then it’s time to make some decisions. The Art of Struggle Reduction offers 3 options. One, accept the situation exactly as it is then release the struggle. Two, take immediate action on a specific issue then release the struggle. And three, schedule a time later to resolve the situation and release the present moment struggle. Whether you decide to accept, act or delay, you can always choose to release the present moment struggle and shift awareness to peace that exists in the here and now. With practice, a feeling of gaining more control over your life develops and you will begin taking joy in letting go of present moment struggle.