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Internal Friction:

Calibrate Your Inner Forecaster

WHEN TO USE 

Use before a high-stakes event when your mind is already predicting disaster.

WHAT TO DO

Before the event, log what emotion you expect to feel, how intense (0–10), how long it will last, and how it will affect your ability to function. Afterward, log what you actually felt. Comparing predictions to reality over a few weeks builds a personal “base rate” that shows your dread is almost always worse than the outcome.

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