A practical companion to The Forces We Obey.
The Workbook provides eight stages for observing influences, reflecting on decisions and taking considered action. It includes Decision Pages, reviews, guided meditation and grounding practices.
Availability: The English digital Workbook is now available in the bookshop.
Inside the Workbook
Eight Stages
A structured journey of reflection, awareness and practical exercises designed to support conscious decision-making.
Decision Pages
Practical tools to examine influences, explore alternatives and reflect on the consequences of our choices.
Awareness & Reflection
Learn to recognise the forces, beliefs and emotional patterns that influence your thoughts, reactions and decisions.
Meditation & Grounding
Guided practices to develop attention, reconnect with the present moment and create space for more considered choices.
How the Workbook works
Begin with one real situation. Recognise the influences involved, identify the available choices and reflect on their consequences. The practices are educational and can be adapted to each reader’s circumstances.
Try a Decision Page
A completed example from the English Workbook, pages 7–8. June is asked on Friday to finish a presentation over the weekend, but has already arranged to accompany her mother to an appointment.
Read June’s completed example
1 · Pause and notice
“I feel tense and irritated. My impulse is to agree immediately and try to manage both commitments afterwards. I can ask for a few minutes to check my availability.”
2 · Establish what is true
“The deadline was announced today. I have a caring commitment. I do not yet know which part of the presentation is essential, whether colleagues are available or whether the additional work will be compensated. The idea that I will be seen as uncommitted is a prediction.”
3 · Identify the forces
“Money protects stability. Belonging seeks recognition within the team. Love includes my commitment to my mother. Power concerns my room to negotiate and my manager’s authority. Fear predicts consequences I need to clarify.”
4 · Weigh the whole situation
“Someone else may be able to accompany my mother, but I cannot assume they will be available. The team also has work to finish. I can ask what the essential requirements are, suggest another way of sharing the work and check the caring commitment before promising my availability.”
5 · Choose a next step and review it
“I will ask my manager what is essential and who can help before I confirm. I expect some work can be shared, but I may be wrong. On Monday, I will compare that prediction with the agreement, time spent and effect on my other commitments.”
The manager may respond badly, or there may be no satisfactory alternative. The conversation can clarify the request and what needs support or organisational change; it does not guarantee a good outcome.
Your turn: What is one observable fact, and one prediction, in a decision you face?
Listen to a guided practice
Pause for Ninety Seconds · Practice 01 · Frank · English · 1 min 22 sec. A free listening sample from the guided practices.
Use in a safe place, never while driving or operating equipment. Keep your breathing natural. You can adapt or stop the practice.
Download the listening sample (MP3)
Read the practice transcript
If it is safe to wait, put down what you are holding. Keep your eyes open if you prefer. Notice a comfortable point of contact.
Pause for 6 seconds.
Breathe comfortably. You do not need to change the rhythm.
Pause for 10 seconds.
Name what you feel. Notice the impulse asking you to act.
Pause for 12 seconds.
What are you trying to protect? Is fear part of this response?
Pause for 12 seconds.
The feeling deserves attention. The explanation can still be checked.
Pause for 7 seconds.
Choose a small next step: clarify, ask for time or seek support. Return to the situation when you are ready.
Guided audio
The QR Code leads to the permanent Workbook audio page. It explains how to use the download links in your order email, extract the ZIP files and choose Frank or Niki.
Workbook audio & guided practices
All 12 practices are recorded in English with Frank and Niki. Both voices follow the same text and pauses.
Read, listen and practise.
Both voices are included with the digital Workbook and in the complete collection.