Read by Adrienne.

Training:

Reflect in your journal.

Ask Jesus to help you pick one common low-stakes angry habit to work on.

Look for a common cue that has repeatedly come up in your journal that usually results in an anger level reaction of 3 or below (1. annoyed, 2. irritated, 3. frustrated).

Describe that common cue in detail here: What situations does it arise in? Who normally is involved?

Ask Jesus to bring to mind a small, repeatable action that you could begin to build in response to that common cue. Remember the power of tiny change over time. Don’t begin with heroic efforts, start with something that can be implemented immediately and repeatedly. Write that habit down here

Throughout your day

Start practicing your new habit. If you notice your anger rising, implement your habit. It doesn’t matter where in the anger cycle you become aware. With much practice and over time, your new habit will become some natural that it will be easier to do than to flare up in anger.

Continue to spy on your anger. Write notes throughout the day. Then reflect for 5-10 min every night.

Pray

Lord, You are compassionate, gracious and slow to anger. Help me to better understand and slow my own reactions of anger.