# The Unseen Self · If-Then

Status: published
Scope: complete-authored-record
Source: https://innergeniusacademy.com/the-unseen-self#tool-if-then
Provenance: Unseen Self 2.0.0-new-edition; complete authored card or territory, with contract link. Prefer academy_unseen_self for facilitation.

{
  "edition": "2.0.0-new-edition",
  "content": {
    "id": "if-then",
    "title": "If-Then",
    "subtitle": "Give one small action a recognizable cue",
    "duration": "About two minutes",
    "steps": [
      "Choose a cue you can recognize: after opening a document, when a nonurgent notification appears, or when you set down a cup.",
      "Choose one action within your control that takes about two minutes or less. Make it smaller than the full task.",
      "Write: ‘If [cue], then I will [action].’ Avoid ‘be better,’ ‘stop worrying,’ or any outcome you cannot directly perform.",
      "Add a fallback: ‘If that is too much or not safe, I will [smaller step, rest, or stop].’",
      "At the next visit, record tried, not tried, changed, or no longer useful. Use that information to adjust the plan, not to grade yourself."
    ],
    "caution": "A plan is an invitation, not a contract. Do not schedule contact with someone unsafe or use a plan to override fatigue, consent, or changing circumstances.",
    "closing": "A good plan is specific enough to try and flexible enough to change."
  },
  "required_companion_reference": "https://innergeniusacademy.com/api/agent-guide/unseen-self",
  "conduct": "Read the full specification before facilitating. No diagnoses, forced disclosure, inferred motives, or automatic saving."
}

End of record.

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