The 3-Minute Practice

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Tired of letting difficult people ruin your day?

We’ve all been there: a toxic coworker, an opinionated family member, or a rude stranger triggers you, and suddenly your whole afternoon is hijacked by looping thoughts and physical stress.

You can’t control their behavior, but you can regain control of your peace of mind in less time than it takes to brew a cup of coffee.

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This quick practice can change a stressful situation from one that exacerbates and repeats old reactive patterns to one of radical compassion that cuts to the very core of our humanity.

(Please note that this practice is for processing reactions to difficult people, not a tolerance for abuse.)

Neutralize triggers and handle difficult people without losing your cool. PROCEED to begin the 3-minute circuit-breaker.

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First, review the encounter with the person who triggered you—but with detachment. Watch it like you would an old movie, perhaps in slow motion.

Scroll forward and back, noticing the details.

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Pay attention to your body right now. Where do you feel activated?(Select all that apply)

My shoulders are hunched

My breathing is rapid/shallow

My stomach feels tight

My jaw is clenched

Other / I just feel general racing thoughts

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Look at the pattern. How much of what you're experiencing actually has to do with the other person?Acknowledge that you cannot know their private stresses, insecurities, or past dynamics. Take a slow, deep breath, and let it go. (Optional: Jot down any breakthrough thoughts below).

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Final Step: Radical Compassion Take a slow, even breath.

Feel compassion for yourself: Your reaction is a normal part of the shared human experience.
Feel compassion for them: Their difficult behavior is a messy part of their own human experience.

You are not responsible for their chaos. You are rewriting your own patterns.

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Name

First Name

Last Name

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