1. Check in.
If you don't have access to the app, here's QuietHamster version 4.0 as a script.
You can print it and leave it in strategic locations.
Step 1. Check in.
How do you feel right now?
Bad - Unpleasant - Neutral - Good - Very good
How would you like to feel?
Bad - Unpleasant - Neutral - Good - Very good
Would you like to feel that way now?
Yes - No
Step 2. Quiet down your brain's amygdala and DMN
Exercise 1: Move your eyes side-to-side (Bilateral eye movements) for around 60 seconds. You can take a 5-second break every 15 seconds.
Exercise 2: Practice 30 second of mindfulness to quiet down your brain's DMN.
Pick 3 objects you have around you.
Touch each of these 3 objects, put your attention on the texture of each of them.
Feel the temperature of those 3 things.
Look at those 3 things, look at the colors and shapes.
Gently tap on those 3 things, pay attention to the sounds you hear.
Gently scratch those 3 things, pay attention to the sounds you hear.
Step 3: Decide what you want
Decide what do you want to learn, do, feel or believe?
Remember that you have done a lot of challenging things in your life, you can do this too.
For around 20 seconds, move your eyes side-to-side thinking about what you want.
Step 4. Take action.
Spend 5 second to feel this pleasant feeling you want to have.
Then, take action. Three, Two, One.