How-to: Play the Tape module
Quick Summary
- The exercise in the Play the Tape module is designed to help you manage urges when short term gains cloud your view of the long-term pains.
- This helps you slow down impulsive urges.
- When urges take hold we can tend to play a highlight reel, only thinking about the good times, or focusing on the immediate relief that comes with acting on the urge.
- Whether it’s having that drink or picking up the phone to yell at someone who’s upset you, these behaviours can feel good in the short term, and have some not so good long-term effects.
Here's how it works:
In this module, you’ll think about an urge you experience; it could be one that’s happening now or one that you’re planning ahead for.
Imagine yourself following through with the urge or decision.
What happens right after? How do you feel physically and emotionally?
Consider both the good, and not so good things that come after taking action.
Now, imagine the longer-term consequences.
Picture yourself in a few hours, days, weeks, or even months after making this decision.
How does it affect your life, relationships, and goals?
What are the potential risks and rewards?
If you keep acting on this urge, what kind of patterns might show up in your life?
Reflect on the different outcomes here.
Compare the immediate relief with the long-term consequences.
Which choice aligns better with your goals and values?
Practice Play the Tape regularly to make it a natural part of your decision-making process. Every time you practice, you can enhance your self-awareness and self-control. It can help you avoid impulsive decisions and stay focused on your long-term goals.
You may also like to try other modules in My Support, to help stick with your decision to not act on the urges in the short term.
Once you’ve tried Play the Tape, check out similar activities in 3Ds and Urge Surfing.