I have to accomplish this or…

If I don’t meet this goal, then I’m a…

If she doesn’t respect me…

He better listen to what I’m saying or…

They’re not going to believe me since…

If they don’t respond to me quickly and nicely…

It’s not worth trying because…

Most expectations and demands are ingrained, learned, authoritative, and unconsciously automatic. Entire lives are controlled by expectations and demands that cause anxiety and depression, don’t serve a good life purpose, and don’t support happiness. Don’t let your life be controlled by negative expectations and demands. Especially those of which you impose on yourself!

This streamlined and easy-to-use notebook will help you observe, assess, understand, and surrender the adverse expectations and demands that you may have been letting control your life. This notebook allows you to be the guru, because you are the one who knows your expectations and demands the best. It’s time to reflect and surrender the control.

There are a total of fifty entries in this notebook, which you can title and add to the “Content” area. Each entry allows you to describe the expectation or demand, identify the thoughts and beliefs that construct and support it, identify the source, assess how you’ve been reacting or responding to it, and prompts you to think of positive actions and thoughts that can neutralize and surrender it so that you can live a life free from the constraints of its influence.

It’s time to be free from those long-held expectations and demands.

P.S. If you feel comfortable enough to share any insights, feel free to do so in the comments section online via any of the sites that sell this notebook.