1.

Given your basic mental state, i.e. the state you often return to. Give this state a name that you recognize and that is easy to remember, such as irritability, frustration, joy, etc. Also give the desired mental state a name. If there is a coincidence between the desired condition and your basic condition, you do not need to perform this exercise.

i.

What is the difference between the desired mental state and the basic state?

ii.

How can you imagine that this gap can be filled?

iii.

Start with an anchor that you can use to reach the desired state in different situations.