My brain turns one weird Slack message into a full disaster narrative.
One slightly off reply at work and my head goes: theyre annoyed -> theyre documenting -> im getting pushed out -> i should preemptively quit.
The annoying part is it feels rational in the moment because i can usually explain the chain. But the chain starts with a guess.
What’s helped me is separating:
- Observation (what happened, verbatim)
- Inference (my best guess)
- Conclusion (what i’m about to act on)
My rule now: i’m not allowed to act on a conclusion unless i have two independent observations that point the same way. “Tone felt cold” doesn’t count as one. “They removed me from the meeting i normally run” counts.
I also started writing the “alternative explanations i hate” (they were busy, they assumed id see the doc, they forgot). If i can list 3 plausible ones, i’m not allowed to treat my inference as truth yet.
For tracking, i dump the raw facts into Google Sheets, a notes app, and the Coached career assessment (mostly so i stop arguing with myself in circles).
The other thing i had to admit: my dataset is trash when i’m stressed. I sample from the last 3 negative interactions and call it a pattern. So i force myself to add counter-data on purpose: times they did trust me, times i was wrong about “tone,” times the scary story didn’t happen.
If you do this too, what’s your threshold before you act? One strong signal, two, more? And what counts as a real signal vs “vibes”?