Stephen Stotland, Ph.D.Psychology for Real LifeLet’s Talk
Back to Returning to the PresentPersonal return plan · Optional practice support

Plan and Practice Log

Prepare a few reliable ways to notice the pull, reconnect, check what is happening, and recover choice.

Personal return plan

Prepare what helps before you need it

Choose short, practical responses that fit your life. Different methods may help in different situations.

Review the plan with your clinician when helpful, especially if strong reactions recur or orientation exercises sometimes increase distress.

Print and download

Print a clean worksheet or download a ready-to-use PDF. The combined workbook includes the four-step reminder, plan, and several log pages.

Print / Save Personal Return PlanDownload Personal Return PlanPrint / Save Practice LogDownload Practice LogDownload combined workbook
Your plan

Five brief prompts

How I know I am being pulled away
What helps me reconnect
A phrase that helps me return
People or places that help
My next safe and useful action
A possible return phrase

Here and now

I am having a strong reaction. I am here, it is now, and I can pause and choose what to do next.

Brief practice log

Record only what helps you learn

Use one line after a practice or real situation when recording would be useful. You do not need to document every episode.

Date or situationWhat pulled me away?What helped me reconnect?What did I notice about the present situation?What choice became possible?Useful change, 0–3

On a small screen, each log row is shown as a labelled card.

Optional change scale

A rough description, not a grade

Change scale

  • 0 = no meaningful change
  • 1 = a small change
  • 2 = a useful change
  • 3 = a substantial change

A zero is not a failure

You may still have noticed the pull, learned that a different action or more support was needed, or identified a practical next step.

Brief sequence

Return to the present

Notice
Notice the pull.
Reconnect
Do something that confirms you are here.
Check
Notice what belongs to the present situation.
Choose
Take the next safe and useful action.