Practice pure observation in confusing or difficult situations

Write down the details or the story of the difficult situation you are experiencing now.

Read what you’ve written, and cross out anything that isn’t pure, objective observation.
This includes subjective judgments, interpretations, and assumptions.

Re-write the situation using only your observations. Keep it as objective as possible.

Read through this second version, and note how it makes you feel.
Can you see things differently now? Or do you feel calmer, clearer, and less invested?

Write down the actions you can take based on your observations.