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Feel First Framework

Feel First Framework^TM

The Feel First Framework^TM

A simple, repeatable practice for emotional clarity and emotion regulation in real time, so you can make better decisions in life and under pressure. This is practical self-regulation and self-reflection. It complements therapy but does not replace it. It works in real time and over time.

Core idea

Emotions are signals your predicting brain uses to guide action. Old experiences shape those predictions and can pull you into familiar roles and habits. When you FEEL → ALIGN → CHOOSE, you work with the emotion, regulate your state, feed the brain better data, and act with more freedom.

The Framework at a Glance

Why it works

Prediction, not reaction. Your brain predicts what will happen based on past experience. Clear feeling supplies better data.

Granularity improves control. Naming emotion precisely reduces noise and improves choices.

Micro-choices compound. Small actions create feedback that updates predictions and builds trust in yourself.

Emotion regulation, not suppression. Simple downshifts and values-aligned micro-actions keep arousal in a workable zone.

No fluff: real stories, focused on outcomes

The Science Behind Feel First

Predictive brain & allostasis.

Your brain predicts needs and manages your “body budget.” Clear feeling supplies better data so predictions update. PubMedNature

Constructed emotion

Emotions are constructed from body signals plus concepts; better granularity boosts regulation and choice. Amazon

Interoception

Tuning into internal signals
(heart rate, breath, tension) improves clarity and regulation. Nature

Emotion regulation

Small state shifts and values-aligned actions keep arousal workable so you can choose well. iccpp.org

Broaden-and-Build

Helpful emotions widen attention and build resources; micro-actions create upward spirals. PEP LabPMC

Use It In 90 Seconds

0–20s: FEEL Pause. Exhale longer than you inhale. Notice the sensations in your body. Name the strongest feeling with simple language.

20–50s: ALIGN Ask “now or past?” Name the need. Check it against one value that matters here.

50–90s: CHOOSE Pick the smallest step that addresses the need, aligns with your values, and reflects who you are now. Then take it.

Everyday Examples

Tough email arrives

FEEL: “Tight chest, I’m angry.”

ALIGN: “Now or past? Mostly past. Need: respect.” Value: candor.

CHOOSE: Draft a clear, respectful reply tomorrow morning. Log one line you want to land.

Family conflict

FEEL: “Stomach drop, I’m anxious.”

ALIGN: “Now or past? Mixed. Need: safety and clarity.” Value: kindness.

CHOOSE: Ask for ten minutes later to talk. Jot two facts, one ask.

For Leaders And Teams

One-minute Clarity Ritual before big decisions

A simple 1:1 check-in: FEEL one word, ALIGN one need, CHOOSE one commitment

Works with existing operating rhythms and coaching cadences

Try It With the App: Feel First Daily

Fast prompts for

Feel

ALIGN

CHOOSE

Values Map and Readiness Slider for pacing

Weekly Pattern Map to spot trends

Daily Check-Ins to keep you present and regulated

FAQ

Q-1. Is this therapy?

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Q-2. What if the emotion is intense?

Downshift first: longer exhale, feet on the floor, look around and name three objects. Then run the loop.

Q-3. What if I feel numb?