PLC
Pause-Label-Choose
Interrupt automatic reactions by pausing, naming the emotion, and consciously choosing a response.
Estimated time: 30 seconds
Protocol Steps
- 1
PAUSE: Stop all action. Take one breath.
~5s - 2
LABEL: Name what you're feeling without judgment.
~10s - 3
CHOOSE: Ask "What response serves my actual goals?"
~15s
When to Use
- When you feel a strong urge to respond immediately
- When emotions are running high
- Before making any decision that feels urgent
Common Failure Modes
- Skipping the pause because "this is different"
- Labeling too vaguely ("I feel bad")
- Choosing based on immediate relief rather than goals