The moves for the moment you are dismissed as too emotional.
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What To Do When Someone Won't Stop Asking About What You Wear
The moves for the questions that will not stop.
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What To Do When You Need the Day Off and It's Being Questioned
The moves for a day-off request that is getting pushback.
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What To Do When the Team Dinner Has Nothing You Can Eat
The team dinner has nothing you can eat and you did not want to make it a thing. This names the bind and gives you moves that keep it small.
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What To Do When Someone Helps Without Asking
The moves for the moment someone helps you without asking.
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What To Do When Someone Talks to Your Companion Instead of You
The moves for being addressed through the person beside you.
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What To Do When Someone Says You Don't Look Sick
The moves for the moment your condition is doubted.
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What To Do When Your Accommodation Request Goes Unanswered
The moves for a request that has gone quiet.
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What To Do When You're Asked to Take Notes Again
The moves for being handed the office housework one more time.
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What To Do When Your Idea Gets Repeated Back by Someone Else
The moves for when your idea lands only once someone else says it.
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What To Do When You Get Talked Over in a Meeting
The moves for the moment you get cut off in the room.
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What To Do When Someone Mocks How You Talk
The moves for when someone mocks your accent or speech.
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What To Do When Your Age Is Being Used Against You in a Meeting
The moves for being dismissed for your age in the room.
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What To Do When Someone Comments on Your Body at Work
The moves for the moment after a comment about your body.
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What To Do When You Can't Tell If It Was About You or Just a Bad Day
The moves for a moment you cannot quite read.
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What To Do When It's a Customer or a Stranger in Public
The safety-first moves for a stranger or customer in public.
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What To Do When a Friend Tells You What Happened to Them
The moves for when a friend confides what happened to them.
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What To Do When You Froze and It's Still Bothering You
You froze and it is still bothering you hours later. This names why freezing happens and gives you moves that turn the guilt toward repair.
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What To Do When It Happens to You in Front of Other People
It happened in front of other people and your body is flooded. This names what is going on and gives you moves for the moment and after.
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What To Do When a Relative Says Something at a Family Dinner
A relative just said it at dinner and the table went quiet. This names what is happening and gives you moves that fit a family setting.
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What To Do When Someone Says Something Racist in a Meeting
The moves for the ninety seconds after a racist comment in a meeting.
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An Argument Is Heating Up
The volume is rising and you can feel it tipping toward something you’ll regret. These quick moves help you cool a heating argument before it boils over.
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Someone Shuts Down Mid-Conversation
You’re mid-conversation and they’ve gone quiet, arms crossed, clearly somewhere else. These quick moves help you respond when someone shuts down on you.
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You Catch Yourself Getting Defensive
You can feel the walls going up and the urge to justify everything you did. These quick moves help you catch your own defensiveness and stay in the room.
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You're Stuck in the Same Fight Again
It’s the same argument with a different outfit on, and you both already know the lines. These quick moves help you break the loop of a fight you keep having.
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Someone's Being Passive-Aggressive
The words say it’s fine but the tone and the silence say something else entirely. These quick moves help you handle passive-aggression without taking the bait.
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Something's Clearly off and No One's Said It Out Loud
There’s a weight in the room and everyone is politely pretending not to feel it. These quick moves help you name the unspoken thing without blowing it up.
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You Need to Say No
You already know the answer is no, and you’re bracing for how it’ll land. These quick moves help you say no clearly without over-explaining or caving.
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You Have to Give Hard Feedback
You’ve got something true and uncomfortable to say, and you want it to actually land. These quick moves help you give hard feedback so it can be heard.
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You're Getting Feedback You Don't Want to Hear
Someone’s telling you something about yourself and every part of you wants to argue. These quick moves help you take hard feedback without shutting down.
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You Owe Someone a Real Apology
A ‘sorry you feel that way’ won’t cut it, and you already know a real one is needed. These quick moves help you give an apology that actually repairs things.
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Trust Has Been Broken
Something cracked the trust, and the air between you feels different now. These quick moves help you take the first steps after trust has been broken.
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You Need to Express Disappointment Without Punishing
You’re let down and the urge to go cold or make them pay is right there. These quick moves help you show disappointment without turning it into punishment.
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You Need to Ask for Clarity Without Sounding Aggressive
You need to know what they actually meant, and you don’t want it to sound like an attack. These quick moves help you ask for clarity without aggression.
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A Conversation Needs to End
It’s going in circles, you’re both tired, and nothing good is coming next. These quick moves help you end a conversation cleanly without a slammed door.
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You Just Said the Wrong Thing
The words left your mouth and you watched them land wrong in real time. These quick moves help you recover gracefully right after you’ve said the wrong thing.
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You Need to Set a Limit with Someone You Care About
You need to draw a line, and this is a person you really don’t want to hurt. These quick moves help you set a limit while keeping the relationship intact.
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You Need to Forgive Someone (or Decide Whether To)
Part of you wants to let it go and part of you isn’t sure they’ve earned it yet. These quick moves help you work out what forgiving would really mean for you.
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You Can't Tell If You Should Even Bring It Up
You keep going back and forth on whether it’s even worth saying anything at all. These quick moves help you decide whether to raise it now or let it go.
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Your Partner Goes Quiet During a Fight
Mid-fight they’ve gone silent, and the quiet somehow makes everything louder. These quick moves help you reach a partner who’s gone quiet in conflict.
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The Same Argument Keeps Coming Back
You resolve it, things are fine for a while, and then it’s back again a week later. These quick moves help you get under the argument that keeps resurfacing.
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You Feel a Wave of Jealousy
It rises fast and hot and you can feel it about to drive what you say next. These quick moves help you ride out a wave of jealousy before you act on it.
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You're Doing All the Emotional Work
You’re the one who notices, brings it up, and smooths it over, every single time. These quick moves help you name the imbalance in the emotional labor.
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You Feel Let Down by an Unmet Expectation
You expected something, it didn’t happen, and the let-down is sitting heavy. These quick moves help you handle disappointment from an unmet expectation.
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The Chores Conversation Turns into a Fight
It started about the dishes and somehow quickly became about everything else. These quick moves help you keep the chores conversation from blowing up.
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An Ex Is Causing Tension
An ex is in the picture somehow and it’s quietly straining things between you two. These quick moves help you handle the tension an ex keeps stirring up.
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You Need to End It with Integrity
You know it’s truly over, and you want to end it in a way you can stand behind. These quick moves help you end a relationship with honesty and real care.
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It's the First Hours After a Breakup
It just happened and the floor has dropped out from under absolutely everything. These quick moves help you get through the first raw hours after a breakup.
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You've Been Left on Read and You're Spiraling
The message says read, the reply hasn’t come, and your brain is writing horror stories. These quick moves help you settle when you’ve been left on read.
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The Post-Date High Flips to Anxiety
The date was great and now your mind is busy turning all of that into a threat. These quick moves help you ride out the anxiety that follows a good date.
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You're Pulling Away Right as It's Going Well
Things are good, which is exactly when you notice yourself reaching for the exit. These quick moves help you steady yourself when you start pulling away.
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You Can't Stop Checking Your Phone over Someone New
Someone new is on your mind and your phone has become a constant nervous habit. These quick moves help you settle the checking over someone you really like.
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You Have to Raise Something Before It Feels Safe To
There’s a thing to say and it’s early, before there’s any real ground to stand on. These quick moves help you bring it up now while it still feels risky.
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A Friendship Feels One-Sided
You’re the one who texts first, plans it, and follows up, basically every time. These quick moves help you address a friendship that’s quietly gone one-sided.
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A Friend Goes Quiet on You
A friend has gone unusually quiet and you genuinely can’t tell if something’s wrong. These quick moves help you reach out when a friend goes silent on you.
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A Friendship Is Fading and Neither of You Has Named It
Neither of you has said it out loud, but the friendship is clearly drifting apart. These quick moves help you face a friendship that’s fading without a word.
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A Friend Broke Your Trust
A friend did something that cracked the trust, and it’s genuinely hard to look past. These quick moves help you handle it after a friend breaks your trust.
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You Feel Jealous of a Friend
Something good happened for them and the envy snuck in well before the happiness did. These quick moves help you handle jealousy toward a friend you love.
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You Find Out You Were Talked About
Word got back to you that you were the topic, and really not in a kind way at all. These quick moves help you respond after finding out you were talked about.
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You Feel Lonely Even Around People
You’re surrounded by people and yet somehow feel more alone than when you’re not. These quick moves help you with the loneliness that lingers in a crowd.
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Conflict Hits an Adult Friendship
Adult friendships don’t come with a manual for fighting, and now you’re in one. These quick moves help you work through conflict with an adult friend.
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A Parent Still Treats You Like a Kid
You’re a grown adult and somehow ten minutes in you’re fourteen again. These quick moves help you hold your footing when a parent treats you like a kid.
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Family Guilt Is Pulling at You
The guilt shows up right on cue and pulls you toward a yes you don’t really mean. These quick moves help you handle family guilt without simply folding.
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A Sibling Won't Engage
You’re trying to sort something out and your sibling has gone completely unreachable. These quick moves help you when a sibling just refuses to engage.
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You're Caught Between Family Members
Two people you love are at odds and somehow you’re stuck right in the middle of it. These quick moves help you when you’re caught between family members.
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The Family Group Chat Turns into a Fight
One message lit the fuse and now the entire family thread is fully on fire. These quick moves help you handle a family group chat that has just blown up.
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Roles Shift with an Aging Parent
You’re slowly becoming the one who worries and decides, and it’s a strange turn. These quick moves help you navigate shifting roles with an aging parent.
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A Family Member Invalidates Your Feelings
You share how you feel and it gets waved off like it isn’t even real to them. These quick moves help you when a family member invalidates your feelings.
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You Need to Set a Limit with Family
There’s a line that needs drawing, and it’s family, which makes it ten times harder. These quick moves help you set a limit with family that actually holds.
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Your Teen Slams the Door
The door slams, the silence follows, and you’re left standing on the other side of it. These quick moves help you respond after your teen slams the door.
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The Screen-Time Standoff Hits
It’s you versus the screen yet again and your kid is dug all the way in. These quick moves help you handle the screen-time standoff without a full meltdown.
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You and Your Partner Parent Differently
You’d handle it one way, they’d handle it another, and the kid is right there watching. These quick moves help you when you and a partner parent differently.
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Co-Parenting Communication Breaks Down
Every exchange turns sharp and the kids keep getting caught in the crossfire of it. These quick moves help you when co-parenting communication breaks down.
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Parent Guilt Takes Over
The guilt insists you’re getting it all wrong, and it’s loud enough to believe. These quick moves help you handle parent guilt before it fully runs the show.
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Your Kid Is Struggling and You Don't Know What to Say
Something’s clearly wrong with your kid and the right words just won’t come. These quick moves help you when your child is struggling and you’re lost.
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You Keep Clashing with Your Boss
Every interaction with your boss seems to end in some kind of friction lately, somehow. These quick moves help you when you keep clashing with your boss.
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A Coworker Undermines You
A coworker keeps quietly chipping away at you, just subtly enough to seem deniable. These quick moves help you handle a coworker who keeps undermining you.
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You're Talked over in a Meeting
You start to speak, someone rolls right over you, and the moment’s just gone again. These quick moves help you when you keep getting talked over in meetings.
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Expectations Aren't Clear
You’re not actually sure what’s being asked, and guessing wrong tends to feel costly. These quick moves help you get clear when work expectations are fuzzy.
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A Customer Is Yelling at You
Someone is loud, angry, and aimed right at you, and you somehow still have to respond. These quick moves help you handle a customer who’s yelling at you.
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You're Hit with Feedback in a Review
The review took a sharp turn you didn’t see coming and now you’re sitting with it. These quick moves help you take hard feedback in a performance review.
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Work Is Bleeding into Your Life
The job keeps spilling past its edges into the hours that were meant to be yours. These quick moves help you when work is bleeding into the rest of your life.
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You Have to Push Back at Work
You need to say no, or not yet, to someone above you, and it feels genuinely risky. These quick moves help you push back at work without torching your standing.
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You're the Youngest (or Oldest) in the Room
You feel the age gap in the room and it’s quietly shaping how much you speak up. These quick moves help when you’re the youngest or oldest in the room.
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A Money Conversation Turns into a Fight
It started as plain logistics about money and turned into something much hotter. These quick moves help you keep a money conversation from becoming a fight.
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You and Your Partner See Money Differently
One of you saves, one of you spends, and the gap shows up in nearly every decision. These quick moves help when you and a partner see money very differently.
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Splitting a Bill Feels Unfair
The check lands and the split doesn’t feel even, but saying so feels a little petty. These quick moves help you when splitting a bill feels quietly unfair.
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Debt Shame Is in the Room
Money comes up and the shame about your debt makes it genuinely hard to even speak. These quick moves help you when debt shame is sitting in the conversation.
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A Relative Is on the Opposite Political Side
You love them and you genuinely can’t believe what they just said at the table. These quick moves help you when a relative is across the political divide.
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Values Clash with Someone You Love
Something you each believe deeply is now pulling the two of you in opposite ways. These quick moves help when your values clash with someone you love.
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You're Talking Across a Generation Gap
You’re each speaking from a different decade and the words keep quietly missing. These quick moves help you talk across a generation gap and still connect.
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A Hard Conversation Crosses a Real Difference
The gap between you two is real, and this conversation has to somehow cross it anyway. These quick moves help you when a hard talk spans a genuine difference.
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You're Talked over in a Group
Every time you start, the group rolls on without you, and so you go quiet again. These quick moves help you when you keep getting talked over in a group.
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A Group You're in Is in Conflict
The whole group has split and the tension is thick now at every single gathering. These quick moves help you when a group you’re part of is in open conflict.
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Passion Turns into Friction
Something you all care about has tipped from shared fire into open, ongoing friction. These quick moves help you when passion in a group turns into friction.
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You Feel Like You Don't Belong
Everyone else seems to fit so easily, and you’re quietly sure you’re the odd one out. These quick moves help you with the feeling that you don’t belong here.
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A Big Change Is Straining a Relationship
Something major shifted, and the relationship is straining to keep up with it. These quick moves help you when a big change is straining a relationship.
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A Move Has Disrupted Your Connections
You relocated and the whole web of people around you came apart in the process. These quick moves help you when a move has scattered your connections.
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You're Rebuilding Your Sense of Self
Something changed who you were, and now you’re slowly piecing yourself back together. These quick moves help you while you work to rebuild your sense of self.
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Grief Is Straining Your Relationships
Loss is reshaping you, and the people around you don’t always know how to meet you in it. These quick moves help when grief is straining your relationships.
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You Can't Tell If You Should Keep Trying or Step Back
You’re worn out and genuinely can’t tell if this is worth any more of your effort. These quick moves help you weigh whether to keep trying or step back.
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You Can't Tell If It's a Rough Patch or a Pattern
You keep hoping it’s temporary, but a quieter part of you suspects it’s the pattern. These quick moves help you tell a rough patch from a real pattern.
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You're Over-Explaining a No
You said no and then kept talking, stacking reason on top of reason on top of more reason. These quick moves help you stop over-explaining a no you can give.
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Someone Pushes Back on a Limit You Set
You set the line and they’re leaning on it, testing whether it will actually hold. These quick moves help you when someone pushes back on a limit you set.
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You Can't Stop Over-Functioning for Someone
You keep carrying what’s theirs to carry because putting it down feels unsafe. These quick moves help you when you can’t stop over-functioning for someone.
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Someone's Disappointed in You and You Want to Cave
Their disappointment lands hard and every instinct in you says undo it, fast. These quick moves help you hold steady when you want to cave to please them.
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You Need to Love Someone from a Distance
You still care, and being close to them keeps costing you more than you have. These quick moves help you love someone from a distance, at least for now.
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You're Holding on to Who You Hoped They'd Be
You keep relating to the version of them you wanted, not the one who is actually here. These quick moves help you let go of who you hoped they would be.
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A Conflict That Isn't Yours Is Pulling You In
Two other people are at war and somehow you’re being actively recruited right into it. These quick moves help you step out of a conflict that isn’t yours.
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You Can't Tell If Stepping Back Is Wisdom or Escape
You want to walk away, and you honestly can’t tell if that’s real clarity or avoidance. These quick moves help you tell wise stepping back from escape.
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You're About to Make a Big Decision While Flooded
Your heart is pounding and you’re about to decide something that genuinely matters. These quick moves help you pause a big decision made while flooded.
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Your Body Is Telling You to Step Back
Your chest, your gut, your shoulders are all signaling something before your mind is. These quick moves help you listen when your body says to step back.
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You Need to Step Back from a Work Relationship You Can't Leave
You need distance from someone at work, but quitting just isn’t on the table. These quick moves help you step back from a work relationship you can’t leave.
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It Hits You That You Were the One in the Wrong
The realization lands quietly: this time, you were genuinely the one in the wrong here. These quick moves help you when it hits you that you were wrong.
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Your Impact Didn't Match Your Intent
You meant well and it still landed badly, and that whole gap is now yours to own. These quick moves help you when your impact didn’t match your intent.
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You Want to Argue Back Instead of Listening
They’re talking and you’re already loading a rebuttal instead of actually hearing it. These quick moves help you when you want to argue back instead of listen.
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You Said Sorry and They're Still Mad
You apologized and the anger is somehow still there, which wasn’t the plan at all. These quick moves help you when you said sorry and they’re still mad.
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You Were the Difficult One in the Argument
Looking back at it now, you can see it clearly: you were the hard one in that fight. These quick moves help you when you were the difficult one in an argument.
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You Were the One Who Shut Down and Pulled Away
You went cold and distant, and now you can see what that quietly did to them. These quick moves help you when you were the one who shut down and pulled away.
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You Broke Someone's Trust
You did the thing that broke it, and now the trust is fully yours alone to try to rebuild. These quick moves help you after you’ve broken someone’s trust.
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The Feedback Was Right and You Hated Hearing It
It landed badly partly because it was actually true, and that’s the hard part. These quick moves help you when feedback was right and you hated hearing it.
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You Realize You Hurt Your Kid
It slowly hits you that something you did landed hard on your child, and it really sits heavy. These quick moves help you when you realize you hurt your kid.
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You Were Wrong About Someone
You had them figured out a certain way, and it turns out you read it all completely wrong. These quick moves help you when you were wrong about someone.
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You Have to Own Being Wrong in Public
The mistake was visible to everyone, and so the owning of it has to be visible too. These quick moves help you own being wrong in front of other people.
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You Posted Something You Can't Take Back
It’s out there now, screenshots and all, and the delete button doesn’t really fix it. These quick moves help you after posting something you can’t unsend.
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You Owe an Apology You've Put off for Years
It’s been years, the apology never came, and the weight of it hasn’t gone anywhere. These quick moves help you finally give an apology you’ve delayed for years.
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You're Having Thoughts of Suicide
When the thoughts get loud, you don’t have to sort this out all by yourself tonight. This points you toward a person and a line that can help you right now.
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You're Fighting the Urge to Hurt Yourself
The urge can feel huge, and the pain sitting underneath it is real and worth care. This points you toward a person or a line that can stay with you through it.
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A Drinking or Using Spiral Is Scaring You
When the drinking or the using starts to scare you, that fear is worth listening to. This points you toward people and lines that help, without any judgment.
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Your Eating Feels Out of Control and It Scares You
When eating feels out of control and frightening, you don’t have to face it alone. This points you toward support that understands what you’re going through.
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Everything Feels Like Too Much Right Now
When it all piles up at once and you can barely catch your breath, you can pause here. This helps you find one steadying step and a person to reach toward.
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Someone You Love Is Talking About Suicide
When someone you love mentions suicide, what you do next matters, and you can do it. This points you toward how to stay with them and who you can call.
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You Think a Child May Be Getting Hurt
When you’re worried a child is being hurt, that worry deserves action, not silence. This points you toward who to contact and how to help keep them safe.
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You're Worried About an Older Adult's Safety
When you’re worried an older person isn’t safe, you don’t have to be fully certain to act. This points you toward who can check on them and gently step in.
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Someone You Love May Not Be Safe
When you sense someone you love may not be safe, that quiet concern is worth trusting. This points you toward people and lines that can genuinely help them.
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You Don't Feel Safe in Your Relationship
When you don’t feel safe with a partner, that feeling is worth taking seriously. This points you toward people and lines that can help you, privately.
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You've Been Sexually Assaulted or Pressured
If someone crossed a line you didn’t agree to, none of what happened was your fault. This points you toward support that can help you take a next step.
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Someone Won't Leave You Alone
When someone won’t stop and it’s starting to genuinely scare you, you don’t have to manage it alone. This points you toward who can help you stay safe.
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You Have Nowhere Safe to Stay Tonight
When there’s nowhere safe to go tonight, there are people whose whole job is to help. This points you toward lines and places that can find you somewhere.
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You're in Crisis and Don't Know Where to Start
When everything is too much at once and you don’t know where to even begin, start here. This points you toward a person or a line that can help right now.
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The moves for the moment after a comment about your body.