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Saying What You Feel
For anyone who keeps feelings to themselves until they spill over, or never quite finds the words. Each day is one small practice in noticing a feeling, naming it, and saying it out loud to someone in a way that feels safe.
Communication · Emotion Regulation · Communication · Relationships · one to-do a day · you choose how many days
The first seven days
- Day 1Pause three times today and ask yourself one question: what am I feeling right now? Answer with a single word each time.
- Day 2Sit quietly for two minutes and notice where in your body you feel the most tension or warmth. Name the feeling that might live there.
- Day 3Write down five feeling words you use most often. Circle the one you lean on when you do not want to explain.
- Day 4Replace the word "fine" once today with something truer, even if you only say it to yourself in the mirror.
- Day 5Look up a list of feeling words and pick three you rarely use. Try one on for size before bed tonight.
- Day 6Notice your shoulders the next time someone asks you a question you would rather avoid. Are they rising? Name what is underneath.
- Day 7Before lunch, jot one sentence that starts with "Right now I feel" and finish it honestly.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Before you send a reply to a message that bothered you, write down the feeling it brought up, in one word.
- Day 60Notice what feeling comes up when you first wake up. Write it on a scrap of paper by your bed.
- Day 120Ask someone you love, "Is now a good time to talk about something on my mind?" before diving in.
- Day 240Write a feeling sentence about something kind: "I felt warm inside when you saved me a seat."
- Day 365Finish today by saying one feeling out loud to someone you trust, simply and without apology.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.