Pattern Breaker Worksheet

Map the old loop, understand why it started, and practise a new one.

RootCalm

Therapeutic Anger Management • Wellness Programme

Breaking negative patterns with the ROOTS Method

www.root-calm.com

Patterns repeat because they once worked. Before you can change one, you need to see it clearly, without blaming yourself. Pick one pattern and fill this in when you feel calm.

Your answers stay on your device. Nothing is saved or sent.

Observe
Map the old loop

1. The trigger

What usually sets the pattern off? Who, where, when?

2. The automatic thought

What story does your mind tell in that second?

3. The feeling (and where you feel it)

Name the emotion and the body signal.

4. What I do

The habit you fall into.

5. The short-term payoff

What does the pattern give you right away? (Every pattern protects something.)

6. The long-term cost

What does it cost you, your health or your relationships over time?

Origin → Transform → Soothe
Build the new loop

Origin — where did I learn this?

When did this pattern first help you cope? Be kind to the younger you.

Transform — a kinder, truer thought

What would you say to a friend in the same spot?

Transform — one small new action

A step small enough to try this week.

Soothe — how I'll care for myself after

Change feels awkward. How will you settle yourself?

7-day practice tracker

Tick each day you noticed the trigger and tried the new action, even partly. Noticing counts.

0 of 7 days practised

Pattern Breaker Worksheet

Observe Map the old loop

Origin → Transform → Soothe Build the new loop

7-day practice tracker

Observe
Map the old loop

Origin → Transform → Soothe
Build the new loop