Micro-Decision Making
Materials Needed
Feeling
Out of Control
How to Do It
When feeling out of control, take a moment to focus on making a series of very small, immediate decisions. These could include choosing what to wear, what snack to have, or which playlist to listen to. The key is to consciously make decisions, no matter how minor, to reinforce your ability to control aspects of your environment and day.
Why It Works
Micro-decision making helps you reclaim a sense of agency by focusing on things you can control in the moment, reinforcing your capability to influence your situation.
Guided Practice
Sit comfortably with a notepad and pen. Close your eyes and take a few deep breaths, bringing your awareness to your mind. Imagine making small, simple decisions—perhaps choosing between two items. Notice any sensations of clarity or confusion. Allow yourself to be present with these feelings, without needing to write anything just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Bringing to mind a series of small decisions you make daily—decisions that might seem insignificant but collectively shape your day. Write these down on your notepad, creating a list of micro-decisions.
As you review your list, notice how each decision, no matter how small, has an impact on your day and your sense of self. Consider the patterns that emerge—do you notice tendencies towards certain types of choices, or familiar feelings that accompany these decisions? Perhaps there is a belief that surfaces about how these choices reflect who you are or your priorities. Allow yourself to explore these patterns and beliefs, noticing any insights that arise.
Now, choose one micro-decision from your list and consider how you might approach it differently. Visualize this new approach—what does it look like, feel like, and what impact might it have on your day? Perhaps you see an image of yourself moving more confidently, or maybe there is a feeling of lightness or freedom associated with this new choice. Allow yourself to explore this visualization, sensing any shifts in your body or mind.
When you feel ready, take a few more deep breaths, bringing your awareness back to your present self. Notice how your body feels now—whether there is a sense of clarity, calm, or perhaps a new understanding of the power of your daily choices. Allow yourself to stay with this feeling for a few more moments. When you are ready, gently open your eyes, carrying this sense of mindful decision-making with you into your day.