The Pattern Interruption Lab

Practice the pause before the pressure.

Walk through a realistic tense moment. Notice your first instinct, consider what might be underneath it, and rehearse a response you can actually use.

Set up your rehearsal

Not sure which pattern? Take the Pattern Finder first.

This exercise supports reflection and skill rehearsal. It does not diagnose motives, predict how others will respond, or replace professional support. In unsafe or coercive situations, put your safety first and reach out for support rather than trying to manage the other person’s reaction. What you write is not sent anywhere or stored on a server.