Your patterns are the things you swear you’ll never do again, on repeat. Write them down so you see them coming.

A pattern is not a character flaw, it is a loop you cannot see the start of. The same thing keeps happening because you only notice at the end, after the promise never to do it again, by which point the information is too late to use. Writing them down moves the noticing earlier. Eventually you recognise the first few steps instead of the wreckage.

List three things you have sworn off and, for each, write what happened just before. That second part is the useful half. Then watch for those early signs this week and name one out loud when it shows up.