Practice identifying your expectations and write them down:

1. What expectations did you have today?
2. Which expectations were fulfilled?
3. Did you have expectations that were not met?
4. Did something put you in a bad mood?
5. Have you experienced any negative or challenging emotions?
6. If yes, were you able to overcome those emotions using the Stop Stress exercise?
7. What do you feel you must live up to in order to be good enough?
8. What would it take for you not to need validation from others to feel good enough?
9. What would it take for you to feel good enough within yourself?