Free · 6 pages · printable PDF
A journal for the moment before you send the text. Anxious attachment isn't a character flaw — it's a nervous system that learned silence means danger. This worksheet gives it somewhere to go for the eight to twenty minutes an urge takes to crest and fall.
The shaking will pass. You don't have to send it.
Step 1
Name the moment
The facts, where it lands in your body, and the intensity — before the story starts editing it.
Step 2
The story vs. the evidence
Two columns. Fear writes fast; evidence writes slowly. Seeing them side by side is the whole trick.
Step 3
The ten-minute pause ladder
Five rungs, in order, for the peak of an urge. Phone down, breath, write it here instead of there.
Step 4
What you needed
The small, sayable need underneath — and the calm version you can bring to your partner later.
Step 5
Weekly pattern log
A week of rows. Patterns beat willpower: the hour, the trigger and the day that keep repeating.
not a substitute for therapy · a companion for the hard hours