Stage 19 — The FBTL 4-Step Reset

Stage Title: The FBTL 4-Step Reset

Estimated Time: 10 minutes

What You’ll Learn:

• The FBTL signature reset tool

• How to use Notice → Name → Pause → Choose in any emotional situation

Core Lesson:

The FBTL 4-Step Reset: Step Notice Name Pause Choose Action What am I feeling? What is this emotion called? What will I do to interrupt the spiral? How do I want to respond? Example “I notice frustration.” “This is frustration because I just missed an easy ball.” (Breathe, walk to back fence, look at strings) “I choose to reset, breathe, and focus on my target.” Use it anywhere: • Before practice • During a match (between points, changeover) • After a mistake • After a bad call • When you feel tight, frustrated, nervous, or doubtful The template: When I notice _, I will say _, I will do _, and then I will focus on _.

Apply It Today:

Fill out the template for a situation you often face. “When I notice _ (emotion), I will say _ (cue phrase), I will do _ (pause action), and then I will focus on _ (next step).”

Reflection Prompt:

Which of the four steps (Notice, Name, Pause, Choose) is hardest for you? What would help?