I’ve been using this model but not doing the A or The R posted below. Would like some help.

C: Urges throughout day while on protocol
T: I am open to feeling for 90sec
F: willing
A: take a moment to pause, take time to describe the emotion to self, be the watcher, sit with the emotion all the way through
R: I process the emotion

I’ve also tried thoughts like: “I am capable of feeling for 90sec” “I am building a new habit”