From Chapter 2: Functioning Fine. Feeling... Meh.

Disclaimer: This tool is for educational and reflective purposes only. It does not constitute medical or psychological advice, and does not establish a doctor–patient relationship. All views are personal and do not represent the opinions of any employer or institution. If you are struggling, please reach out to qualified support.

Before You Begin


This isn’t a task. There’s no score.
But if you’re reading this between charts and checkboxes, you might pause—just for a moment.

Would a bit of quiet help?
A closed door, a notebook, a breath you can actually feel?

Maybe even take a moment to scan your body:
What’s here right now—without needing to change it?

There’s no perfect setup.
Just one that lets you arrive as you are.

This reflection offers a gentle space to notice what steadies or stirs you—what you may have tucked away when life became louder.

No pressure. No performance. Just curiosity—about what’s quietly waiting beneath the surface.

Sometimes, as Solan realized, it’s not that the meaningful things vanish.
They just get buried under what feels urgent.

Questions to Consider


(You don’t have to answer them all—let one or two stay with you.)

  • What activities or moments—past or present—leave me feeling more anchored, alive, or quietly nourished?
  • Is there something I’ve stepped away from—not because it stopped mattering, but because something louder took its place?
  • When do I notice myself going a little quiet inside? What’s usually happening around then?
  • [Defusion add] If my mind’s “urgent list” had a headline, what would it say? And would I want to keep following it?
  • Is there a small joy, rhythm, or practice I feel drawn to revisit—or explore for the first time—knowing I don’t need to do it perfectly?
  • What might it feel like to make just a little room—not to optimize, but to be?

If You Want to Try Something (Optional)


You don’t need to decide anything now.
But if something surfaced, you might hold it lightly—like a small seed.

Choose one small action connected to what matters (even if it feels tiny):

  • A single page read
  • A three-minute walk
  • A quick message to a friend

Keep it in mind over the next week—not as a to-do, but as an open door you can step through when the moment feels right.

Closing Thought


With values, the size of the step doesn’t define its worth.
Even the smallest act can be a way of living what matters.

No pressure to plant it right away.
Just notice if it wants light.

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