The 3-Minute Reality Check 

— A Quick Tool to Overcome Anxiety and Gain Clarity —

 

Feeling overwhelmed by doubts about your relationship?

​

The 3-Minute Reality Check is a simple but powerful tool to help you break the cycle of overthinking and make relationship decisions confidently. When faced with commitment or FOBO - you can use this tool to sort through your thoughts quickly and objectively.

​

1. Name the Fear:

✔ Write down a specific fear about commitment. (Example: “What if I choose the wrong partner and regret it?”)

​

2. Challenge the Fear: Three Supporting Pieces of Evidence

✔ List three facts that support this fear.

✔ “I’ve been unsure in past relationships.”

✔ “My partner and I have different future goals.”

✔ “I often feel trapped when making decisions.”

​

3. Counter the Fear: Three Contradicting Pieces of Evidence

✔ List three facts that contradict this fear.

✔ “We share similar values and communicate well.”

✔ “I’ve made good decisions in other areas of my life.”

✔ “We’ve resolved conflicts positively before.”

 

4. Reframe the Fear:

✔ Replace the original thought with a balanced view.

✔ “I may have doubts, but I also have evidence of trust and compatibility. I can explore further without rushing decisions.”