Some of who you are came from you. Some of it was handed to you.

Walk the identity loop one stage at a time: identity, sensations, thoughts, beliefs, perception, behaviour. Mark each item as chosen or adopted, then decide what to keep, what to revise and what to hand back.

About 30 minutes · Interactive · Yours to keep

You leave with

01A marked map of which parts of your identity you chose

02The parts you adopted from what others projected onto you

03A clear picture of the identity you are moving toward

How it works

One sitting. Your own words. Something you can come back to.

Open the exercise, work through it at your own pace, and your answers are saved to your account. Bring what came up to your next group call, or sit with it on your own.

Phase 2, week 1, after recalling your true self and false self words.

01Settle. One slow breath before you begin, so the answers come from the body rather than from habit.

02Work through the exercise. There are no right answers, only honest ones in your own words.

03Notice what shifted. Write one line about it, and bring it to your coaching call if you are in a programme.

Part of the Capacity Protocol

This exercise is one piece of a three-phase series: five weeks to learn what regulation feels like, five weeks to choose from it, then six months of living it. It stands on its own, and it goes further inside the series.

Chosen, Adopted and Ideal Identity