Worksheet 1: Map one loop (cue - routine - reward)
- Pick one real pattern that has repeated at least 3 times in the last 90 days.
- Cue: write exactly what happens right before - something you could point to on video.
- Routine: what you physically do in the next 5-10 minutes.
- Reward: what it actually delivers underneath (relief, control, escape, novelty).
- If the reward column stalls, you are describing the routine twice - push one level deeper.
Worksheet 2: The 10-minute premortem
- Write at the top: "It is 12 months from today, and this has failed completely."
- List every plausible reason it failed - assumptions, known-but-unplanned risks, outside factors.
- Include what future-you needed from today-you that was never provided.
- Circle the 3 most plausible reasons (not the most dramatic).
- For each circled reason, write one concrete action for the next 2 weeks.
Worksheet 3: The future-self letter
- Address it: "Dear [your name], [a real date 1, 5, or 10 years out]."
- Name one loop you hope is no longer running by then - and what you did about it.
- Ask about one decision you are genuinely unsure of right now.
- Name one ordinary present-tense detail not to take for granted.
- Schedule the reread: the addressed date, plus a 90-day early check.
The weekly Loop-Check ritual
- Pick one fixed 15-minute slot each week.
- Reread your mapped loop and your one-interruption plan.
- Log: did the if-then plan fire this week? What happened?
- Adjust one thing at most - smaller beats heroic.
- Every 4th week, run the tense check: which tense did you default to?
Already Read the Book?
If you have read The Past Is the Future (and the Future Is the Past), you are welcome to share your honest opinion on Amazon. Reviews - positive, mixed, or critical - help other readers decide whether the book is a good fit. There is no obligation.
Share an honest Amazon review