# PWR-243 — Self-control: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 28 min reading and worksheet pass Difficulty: Intermediate Equipment: Basic stationery or digital tools — A benign private prompt: close a puzzle app at 20:30 on one ordinary evening.; Cue–attention–meaning–options map, environment-change card, if–then plan and fallback card.; One-trial log with action, support, burden, wellbeing and reversibility. Space: Desk / seated Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G2; Detailed research depth Automated method-quality band: Established Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context This lesson teaches low-risk self-control as situation design, not a willpower test. You will choose a harmless naturally occurring choice, map cue–attention–meaning–options, change the environment before the cue, write an if–then response and a compassionate fallback, observe one ordinary opportunity, and review outcome, support, burden and reversibility. Target outcome: The learner produces and tests a reversible situation plan for one benign choice, recording cue exposure, chosen action, support, burden and whether the design should be kept, changed or retired. ### Authority and setup conditions - Confirm the behaviour is harmless to attempt or skip and does not affect sleep, health, money or another person. - Choose one naturally occurring opportunity; do not manufacture craving or temptation. - Set the stop rule for distress, compulsive checking, shame or interference with an essential task. ### Required or supplied materials - A benign private prompt: close a puzzle app at 20:30 on one ordinary evening. - Cue–attention–meaning–options map, environment-change card, if–then plan and fallback card. - One-trial log with action, support, burden, wellbeing and reversibility. ## 1. Define the chosen behaviour Write the observable action, when it matters and the larger reason; avoid “have more willpower.” Why: A specific choice can be designed and measured. Success check: The behaviour has a clear occurrence and no moral label. Accessible alternative: Complete the same research action — “Write the observable action, when it matters and the larger reason; avoid “have more willpower.”” — using speech-to-text, text-to-speech, enlarged text, keyboard-only navigation, shorter work blocks or a support person. Preserve this declared check: “The behaviour has a clear occurrence and no moral label.” Do not convert the research task into capability practice. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. Map the situation chain Record cue, available attention, interpretation, response options, immediate consequences, fatigue/mood/support and what is unknown. Why: Self-control emerges from a system, not one inner reservoir. Success check: At least one changeable point appears before the difficult response. Accessible alternative: Complete the same research action — “Record cue, available attention, interpretation, response options, immediate consequences, fatigue/mood/support and what is unknown.” — using speech-to-text, text-to-speech, enlarged text, keyboard-only navigation, shorter work blocks or a support person. Preserve this declared check: “At least one changeable point appears before the difficult response.” Do not convert the research task into capability practice. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. Remove avoidable cue exposure Move or silence the non-essential cue before the ordinary opportunity, keeping emergency and accessibility channels available. Why: Earlier situation change often costs less than late resistance. Success check: The cue change is reversible and blocks no essential access. Accessible alternative: A supported, seated, reduced-range or slower version of “Move or silence the non-essential cue before the ordinary opportunity, keeping emergency and accessibility channels available.” is equivalent only when it keeps the same trained or measured target, declared configuration and success check: “The cue change is reversible and blocks no essential access.” If any of those change, record it as a related alternative rather than an equivalent repetition. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. Make the desired option easy Prepare the next benign action, such as leaving a book on the chair and placing the app icon off the home screen. Why: Ease and visibility can redirect action without punishment. Success check: The alternative is ready before the cue. Accessible alternative: Replace small or visual-only information with enlarged text, high-contrast display, spoken description or tactile/verbal cueing while preserving the same decision and success check. Preserve all accessibility and emergency functions when changing the environment. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. Write an if–then response State “If the 20:30 cue occurs, then I close the app and put the device on the desk”; add one skip condition. Why: A precise response reduces in-the-moment decision work. Success check: The plan names cue, action, place and safe exception. Accessible alternative: Replace spoken or audio cues with visible text, captions or haptic timing while keeping the same sequence and success check. Allow the easier supported action as the final configuration; support-off performance is not required. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. Add a non-punitive fallback If the action does not happen, pause, close at the next natural break or retire the plan—never double restriction or add a penalty. Why: A lapse reveals which cue, delay or support configuration failed today. Success check: The fallback avoids compensation and preserves essentials. Accessible alternative: Complete “If the action does not happen, pause, close at the next natural break or retire the plan—never double restriction or add a penalty.” in shorter passes, or use keyboard input, dictation or a support person, while preserving this success check: “The fallback avoids compensation and preserves essentials.” Use visual, spoken, tactile, AAC or support-person cues chosen by the learner. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. Observe one natural trial At the ordinary time, note cue, action, support, context and burden; do not repeat to chase a perfect result. Why: One clean observation is more informative than a forced challenge. Success check: The log preserves success, lapse or no-opportunity honestly. Accessible alternative: Replace spoken or audio cues with visible text, captions or haptic timing while keeping the same sequence and success check. Preserve all accessibility and emergency functions when changing the environment. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 8. Review mechanism and value Ask whether the cue change, easier option or if–then plan helped and whether the benefit justified burden. Why: A working plan may still be intrusive or unwanted. Success check: The decision is keep, change one feature or retire. Accessible alternative: Replace spoken or audio cues with visible text, captions or haptic timing while keeping the same sequence and success check. Allow the easier supported action as the final configuration; support-off performance is not required. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## 9. Test later without escalation Use the same configuration on two ordinary opportunities, then vary only one benign context feature. Why: Repetition and near transfer should not increase risk. Success check: Any claim stays specific to this behaviour and support. Accessible alternative: Complete “Use the same configuration on two ordinary opportunities, then vary only one benign context feature.” in shorter passes, or use keyboard input, dictation or a support person, while preserving this success check: “Any claim stays specific to this behaviour and support.” Use visual, spoken, tactile, AAC or support-person cues chosen by the learner. Alternative relationship: Target preserving when declared check is preserved Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.