March 07, 2025

4-Step Formula to Stop Saying Things You'll Regret

11 minutes

We've all experienced those cringe-worthy moments when words escape our lips before our brain has a chance to filter them. In this lighthearted yet powerful Friday episode, Scott Smith tackles the universal challenge of "foot-in-mouth disease" with his trademark simplicity.

Scott introduces a remarkably effective four-step method that can transform how you respond to triggering situations. Instead of reacting impulsively when emotions run high, this practical approach gives you the space to respond thoughtfully and intentionally.

Whether it's answering the phone, firing off an email, or engaging on social media, discover how this super-simple formula can save you from countless awkward apologies and relationship repair work. As Scott reminds us, sometimes the most profound solutions are also the simplest.

Featured Story:

Scott humorously shares his lifelong battle with "foot-in-mouth disease" since age 16, confessing that while he now gets paid to talk (and occasionally put his foot in his mouth), it's a skill that has cost him plenty over the years. Through trial and error, he's developed a deceptively simple four-step method that can be applied in milliseconds or extended over days, depending on the situation, to prevent those regrettable impulsive reactions.

Key Takeaways:

Our emotional reactions often override our logical thinking, leading to regrettable words and actions

The simplest solutions are often the most effective but get overlooked because they seem too basic

Breaking your typical reaction pattern creates a momentary "trance" that gives your brain space to think

The entire Stop-Think-Think Again-Act process can happen in milliseconds or be extended as needed

Even the most accomplished, intelligent people still struggle with controlling emotional reactions

Friday is the perfect day to reflect on "how do I want to feel?" to set intentions for emotional states

Being aware of your desired feelings gives you power to choose your responses rather than react

Social media, emails, and live conversations all present unique challenges for impulsive responses

Technology features like delayed sending can provide built-in protection against emotional reactions

This method works universally, regardless of the situation or trigger, from traffic to difficult conversations

Memorable Quotes:

"Action creates action. Activity creates activity. If you can get yourself to do something, something else is going to happen."

"How do I want to feel? In that moment, you break yourself out of it, and you get the choice."

"I'm very good at taking very complex topics and getting them down to simplicity so they work for people. People think, 'Scott, it's too simple.' It doesn't work. If you do this, it'll work."

Scott's Three-Step Approach:

Stop Everything - The moment you feel triggered to react, immediately stop all movement, speaking, and even thinking. This pattern interrupt is crucial for breaking the automatic emotional response cycle, even if it feels challenging at first.

Think Twice - First, assess what's happening and why you're feeling triggered. Then, think again by double-checking your initial assessment. This two-stage thinking process helps prevent impulsive reactions even when you're caught off-guard.

Act Intentionally - Only after completing the stop and double-think process should you take action. This ensures your response comes from conscious choice rather than emotional reaction, leading to outcomes you won't regret.

Connect With Scott:

Search for The Daily Boost on Apple Podcasts and Spotify.

Email: [email protected]

Visit: https://www.faceyourpassion.com/

Learn More: https://www.9minuteclaritycode.com/

Visit: https://www.perfectweekplanner.com/

Learn More: https://www.dailyawarenessdiary.com/

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By Scott Smith - Motivation and Coaching

3.9

12651,265 ratings