Chasing Excellence Chase Challenge | Stop Letting Your Triggers Run Your Life
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Apr 30, 2026 A 21-day trigger challenge built around five pillars: identify what knocks you off center, speed up recovery, choose response over reaction, learn regulation tools, and practice self-compassion. Daily five-minute reflections and practical tasks like measuring recovery time and rehearsing intended responses make the work concrete. Options include an app, club, or a simple DIY notebook approach.
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Triggers Are Anything That Knock You Off Center
- Triggers are anything that knocks you off center and shorten the gap between stimulus and response.
- Patrick Cummings defines triggers broadly to include anxiety, withdrawal, people-pleasing, not just anger, to widen what we track.
Measure Recovery Speed After A Trigger
- Do track your recovery speed by noting when a trigger happens and when you genuinely calm down again.
- Patrick says measure minutes, hours, or days to create a baseline so you can shorten how long disturbances carry you.
Use The 90 Second Window To Choose Response
- There is a useful pause opportunity: the 90 second rule says the raw emotion response lasts ~90 seconds.
- Beyond 90 seconds emotions persist because of thoughts and rumination, so staying inside the window lets you choose response.