SSSTOPPPP: The Emotional Goal Exercise for Decisive Action - From Stop FULL SSSTOPPPP the 1st book in the Storm Driven Growth Tetralogy
Whether it’s going to the gym, not having another slice of cake, skipping that fourth cup of coffee, changing jobs, or declining a business opportunity that doesn’t align with your values; decision-making is rarely easy.
The hardest part? Making the decision.
The second hardest? Following through with it.
So how do you create the right conditions to make the right, responsible choice and stick with it?
That’s where SSSTOPPPP comes in; a structured emotional goal-setting exercise designed to help you regulate your emotions, align your actions with your values, and move forward with clarity and confidence.
SSSTOPPPP: Step-by-Step Breakdown
STOP
Identify how you feel about the thing you should or shouldn’t do, want to do, or dream of doing. Ask yourself:
- What emotions am I experiencing right now?
- Am I feeling resistance, fear, excitement, or pressure?
- What deeper values or concerns are influencing my hesitation?
1️⃣ STAND UP
Just stand up. The simple act of standing interrupts negative mental loops and prepares you for action.
2️⃣ STRETCH
Stretch your body from top to toe. Physical movement shifts energy, releases tension, and increases mental clarity.
3️⃣ SIT DOWN
Ground yourself. This is about creating stability, mentally and physically, to make a deliberate, thoughtful decision.
4️⃣ TAKE A BREATH
Deep, intentional breathing to centre yourself.
- Inhale confidence, exhale doubt.
- This helps regulate emotions and prepares you for clear thinking.
5️⃣ OBSERVE
Take a step back and analyze the situation:
- What are the facts?
- What’s holding me back?
- Are my emotions clouding my judgment, or are they pointing me toward an important insight?
6️⃣ PLAN
Define how you want to feel after making and executing your decision.
- Do you want to feel proud? Aligned with your values? Confident in your leadership?
- Let that desired emotional state guide your next steps.
7️⃣ PREPARE
Build a SMART plan: Specific, Measurable, Achievable, Relevant, Time-bound with three simple steps to move closer to your goal.
- Keep it practical and actionable.
8️⃣ PROCEED
Execute the plan. No overthinking, just take the first step.
9️⃣ PULSE
Regularly check in with yourself.
- Are you moving in the right direction?
- Are adjustments needed?
- Pulse with passion, ambition, and compassion, stay connected to your intention.
Example 1: Personal Decision on Healthy Lifestyle
Scenario: You’ve been meaning to start a morning workout routine, but you keep hitting the snooze button and telling yourself you’ll “start tomorrow.”
Applying SSSTOPPPP:
- STOP → Recognize your hesitation: “I feel sluggish, unmotivated, and guilty about skipping workouts.”
- STAND UP → Just stand up. Get out of bed. Change your state.
- STRETCH → Move your body to wake up your muscles and shake off the mental fog.
- SIT DOWN → Take a moment to set your intention.
- TAKE A BREATH → Inhale deeply and reset your mind.
- OBSERVE → Notice your self-talk: "Am I making excuses? Do I really not have time, or am I just avoiding discomfort?"
- PLAN → Decide how you want to feel: “I want to feel energized and strong after my workout.”
- PREPARE → Set three simple steps: Put workout clothes next to the bed. Start with just 10 minutes of movement. Have a reward (good coffee, energizing music) post-workout.
- PROCEED → Get up and do it! Even if it’s not perfect.
- PULSE → Check in after a week: Do you feel more energized? Adjust if needed, but keep the momentum.
Outcome? You’ve built a new habit, not just made a one-time decision.
Example 2: High-Level Business Decision for CEOs
Scenario: You’re the CEO of a company considering a lucrative deal, but something feels off. The partnership is financially attractive, but the company’s values don’t fully align with your organization’s long-term vision.
Applying SSSTOPPPP:
- STOP → Identify how you feel about this deal: “Excited about the revenue, but uneasy about the long-term implications.”
- STAND UP → Stand up from your desk. Shift your energy to gain a fresh perspective.
- STRETCH → Loosen tension in your body—stress can cloud judgment.
- SIT DOWN → Refocus with intent.
- TAKE A BREATH → Deep breathing to regulate emotions and eliminate knee-jerk reactions.
- OBSERVE → Analyze the situation objectively: Are you making this decision out of short-term pressure or long-term strategy? Would this deal compromise company values or mission? How would this decision affect employees, stakeholders, and brand reputation?
- PLAN → Define how you want to feel after making the right choice: “I want to feel aligned, proud, and confident that we’re staying true to our mission.”
- PREPARE → Build a SMART plan with three steps: Conduct a deeper values-based assessment of the deal. Consult with key stakeholders for alternative strategies. Prepare a response that aligns with company vision.
- PROCEED → Take action—either renegotiate the terms or decline with confidence.
- PULSE → Regularly check the company’s alignment with values. Was this the right call? If new opportunities arise, use SSSTOPPPP again to reassess.
Outcome? A decision that strengthens the company’s integrity and long-term success.
From Hesitation to Empowerment
Decisions shape the trajectory of your health, business, and life. Instead of letting emotions, pressure, or habits dictate your choices, SSSTOPPPP gives you a structured way to make conscious, values-driven decisions with clarity and confidence.
Want to go further? Whether you're working on personal growth, leadership effectiveness, or business strategy, Positive Performances' mission is to help you succeed without losing your mind or health.
If you’re ready to take control of your decisions and lead with intention, reach out to me for an appointment with me or one of the Positive Performances coaches. We can walk you through your challenges and help you build multidimensional well-being and success.
📩 Let’s talk, your future self will thank you!
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