Catching Ego in the Act
Ego thrives when it operates unseen. It hijacks attention with judgments, stories, and loops, and because we’re inside them, they feel like “reality.” The quickest way to weaken ego’s grip isn’t to fight it, but to spot it mid-performance.
This section gives you a few simple ways to catch ego in the act. Try them lightly, almost like playing a game of “Where’s Waldo?” The point isn’t to get rid of ego — it’s to see its tricks so they no longer run unconsciously.
Practice 1: Spot the Story
When you feel a strong emotion, pause.
Ask: “What story am I telling right now?”
Example: “They always ignore me.”
Example: “I never get this right.”
Notice how the story jumps from this moment to a sweeping generalization. That’s the hacker at work.
Say inwardly: “This is a story, not the truth.”
Practice 2: Judgment Debug
Catch yourself labeling something: “This is bad,” “She’s selfish,” “I’m a failure.”
Rewrite it in descriptive, not absolute, terms:
“I didn’t like how she responded.”
“I failed this test.”
See how shifting the language loosens the judgment’s grip.
Practice 3: Loop Detector
Notice repetitive thoughts that feel urgent but go nowhere.
Ask: “Is this thought giving me new information, or just replaying?”
If it’s just looping, label it: “Ah, a distraction loop.”
Then gently bring attention to something simple and grounding — your breath, a sound, or a small action.
Practice 4: Fear Spotlight
When fear arises, pause and ask: “What future am I imagining right now?”
Write it in one line: “I’ll lose everything,” “They’ll reject me.”
Notice how attention glues itself to that imagined future.
Then remind yourself: “This is one possible story, not a certainty.”
Tip: Don’t aim for perfection. The power is in the catch. Every time you notice ego mid-act, you reclaim a bit more attention, clarity, and choice.