Thee Puzzle piece MY EGO
Practice book
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INTRODUCTION TO THEE PUZZLE PRACTICE BOOK
You’re reading these lines because you’ve decided to bring a Puzzle tip into your life—congratulations on taking this meaningful step!
The Practice Book serves as your guided companion to implement Thee Puzzle tips, supporting you step by step on your transformation journey toward living well. For each Puzzle tip, you’ll find practical guidance on how to apply it and tools to track your progress. Be ready to take notes as you move through the steps!
When introducing a new Puzzle tip, we recommend focusing on just one tip at a time for a minimum of seven consecutive days. Science suggests that building a habit takes about three weeks:
The first week helps you get familiar with the change.
The second week can be challenging as doubts and resistance often arise. This is when persistence is key—stick with it!
By the third week, the habit will feel natural, and you may even find yourself craving the practice. From this point on, the tip becomes part of you.
Once you’ve completed the program with one tip, move on to the next. There’s no pre-set order—focus on what feels right for you, when you need it most.
Enjoy the process of anchoring new habits into your life!
Live well.
SETTING THE SCENE TO LIVE WELL
How do you feel starting this practice book? On a scale 0 to 10.
How do you want to feel after applying Thee Puzzle in your life? On a scale 0 to 10.
Close my eyes and imagine being there. Capture here with my own key words what it feels like - with some thoughts, feelings and sensations how it will be:
Do I commit to myself to keep going until I reach my goal?
And when do I want to start?
You have chosen to focus on the tips of Thee Puzzle piece:
MY EGO
Capture why I have chosen to transform the role "my Ego" plays
On a scale from 1 to 10, capture my perception how dysfunctional the Puzzle piece "my Ego" is today
On a scale from 1 to 10, write down what success will look like after I have successfully practiced the tip for 7 days in-a-row
Science shows that it takes in total 3 weeks to settle a habit. The first 7 days to get used to it and ensure it suits you. The 2nd week will be challenging as this is when we fight and question a change. By the end of the 3rd week, you will crave to practice and the tip will be with you forever!
Today
Goal
Result
SETTING UP EXPECTATIONS
HOW TO COME DOWN MY EGO
What this tip is about:
How to practice this tip?
This 7-day program is designed to help me recognize, engage with, and better manage my Ego.
By consciously listening to the voice in my head and addressing it as I would a young child, I can regain control over my thoughts and emotions and lower my stress level. The goal isn’t to suppress my Ego but to create a healthier relationship with it.
Day 1: Observe my Ego
Choose at least one moment today to consciously listen to my Ego.
Pay attention to the little voice in my head and capture what it says.
- Is the thought positive or negative?
- How does it make me feel?
- Do I agree with what it’s advising me to do?
Write down my observations throughout the day
Day 2-6: Dialogue with my Ego
Begin experimenting with dialoguing with my Ego, as if it were another person. View it as a young child.
Listen to what it says, and respond calmly: reassure it: “Thank you for warning me, but I’ve got this.”
Show it compassion: “I understand why you’re worried.”
Address its certainty: “Are you sure this will happen, or could there be other possibilities?”
Focus on calming it down with love and reassurance.
Then relfect: after the interaction,
- how did the dialogue go?
- do I notice any changes in how I feel?
- and did the tone of my Ego soften?
In case I have any moment of high stress during these days, as I notice it happening, I shall immediately take the following steps!
- Acknowledge that the panic is happening in my head, in the sense that there is no imminent danger to escape from?
- Breath deeply, bringing as much air in and out as I can. As an alternative and if the situation allows, I can put my arms up at the level of my shoulders, and bend them to form a "U" shape. Bring my arms up and down to the level of my shoulders quickly, breathing heavily and solely through my nose. Do 3 series of 10.
- Ask myself what emotion I need, and the first answer which comes is the right one. And give it to me. If for instance I need love in the moment, I could give it to me by hugging myself.
- Then as I am a bit more come, I can talk to my Ego and come it down
If I had such an episode, reflect about it after the facts:
- Which roles did my Ego play in the moment?
- Was I paying attention to my Ego before the stress or panic began?
- On a scale from 0 to 10, how much did listening to my Ego help reduce the intensity of the stress or panic?
During these 4 days, practice as much as I can, and capture whether it is becoming easier, or my Ego comes down faster. There is no rule or trend to expect: just observe how it is all happening.
Day 7: Reflect on the reality of my Ego’s warnings
For each warning my Ego gave me this week, ask:
- Did it materialize in real life?
- If not, why am I spending so much time listening to my Ego, when it is in charge and warning me?
In percentage, how much of my week did I live under the control of my Ego versus being myself in charge? And do I notice a trend to my adventage during the week, as I practice this tip?
Last, be grateful. Acknowledge how many of my Ego’s warnings were unfounded. Recognize its intentions (to keep me safe) . It feels good to have such a dedicated companion, which is solely focused on me being well. As a child, it may not have all the tools to translate well its good intents, but the intent and dedications are there. Also be proud of myself for reinforcing that I am capable of discerning what’s real and what’s not, and for being able to do well being in charge of my life.
Commit to continuing this practice for another two weeks as science shows it is the time it takes to fully anchor the habit. Remind myself that, with consistency, I will strengthen my ability to manage my Ego and reduce unnecessary stress.
Table of content
How to come down my Ego
Train my Ego
Partner with my Ego
Reflecting back on this experience:
What worked well?
What will you change with the next Puzzle piece?
Be kind to yourself!
Habits come and go: what matters is to be directionally correct.
It is OK to come back to a Puzzle piece you have already tackled, or to take more time to anchor a habit.
Do as it suits you best.
PARTNER WITH MY EGO
What this tip is about:
How to practice this tip?
The objective of partnering with my Ego is to channel hall its strength to benefit me.
Think about it: this little voice in my head is always active. Constantly scanning everything around me. Never takes a break, never takes prisoners. It’s solely focused on my well-being, relentlessly.
If I could fully access and direct all this energy and capability, happy days! That would be an unbreakable mind working entirely in my favor.
This is what this tip is about: evolving the way my Ego helps me.
Because right now, it’s acting like a young child—misreading situations, worrying about hypothetical events, and burning my energy to prevent things that might never happen. This behavior comes from a caring place, but it’s far from optimal. Not to mention the additional stress it causes by dwelling on negative scenarios and constantly pointing out what I’m doing wrong to avoid imagined outcomes.
So the first step is to dance with my Ego
I won’t get my Ego to collaborate by fighting it. Sure, it can be annoying at times, but I have a greater purpose in mind: I want to direct all its capabilities to serve me so I can focus on living an amazing life, not just surviving struggles.That means I need to convince my Ego there’s a better way to help me.
As often as I can, I should speak to my Ego and explain that I am now an adult with different needs and expectations for its support. Reassure it that I need its help but in a different way. Explain to it what changes we are putting in place together, and why. Remind it, over and over - because it does need a lot of reassurance. In its world, there is a lot of fear - and this is not where this story ends.
I should then be very specific about what I need.
To get my Ego to help, I need to give it clear tasks and ask it to support me in ways that align with my goals.
For example:
Reading body language: During a conversation, I can ask my Ego to focus on the other person’s body language. I’ll ask it to share facts that lead to its judgments, so I can form my own opinions. For example, if someone avoids eye contact, my Ego might conclude they’re untrustworthy. But it could also mean they’re introverted or thinking deeply. I want the facts first, then its opinion.
Standing up for myself: When I need to assert myself, my Ego can be my most powerful ally. I can ask it to fuel my strength to push back, hold my position, and not give up—on my own terms and in my style.
Boosting creativity: My Ego already spends its days inventing scenarios to anticipate potential risks. I’ll ask it to redirect that creativity toward finding positive solutions for my challenges.Staying determined: If I feel like giving up on something important, I can call on my Ego’s determination. If I doubt myself, I’ll ask my Ego to transport me into its world—where doubt doesn’t exist, and nothing can stand in my way.
It is all about using my Ego consciously.
What I want is to intentionally call on my Ego for support and tie its skills to my specific needs. Once I’ve used its help, I’ll acknowledge its contribution—just as I would with a trusted partner. Gratitude strengthens bonding.
After the fact, I should make sure to thank my Ego for its help. Acknowledging its value makes it feel useful and appreciated, so it will want to help me again.
Through this process, I’ll notice that my Ego becomes more eager to assist.
Since I’m not challenging its purpose or presence—both of which center on taking good care of me—it feels fulfilled when I call on it. The more I treat it as a partner, the more it will act like one, giving me its full support.
This 7-day program is designed to help me consciously build a partnership with my Ego, redirecting its strengths to work for me instead of against me.
My Ego is a powerful ally. By creating a strong partnership, I can use its capabilities to improve my confidence and determination while reducing unnecessary stress.
Day 1: Setting the foundation
Throughout the day, I will actively listen to and observe my Ego.
The goal is not so much to hear what it says, rather to identify the qualities it brings to the table to get its messages across.
Is my Ego open to contradiction, or does it push back?
Does my Ego feel strong and confident?
Does it cave when I ask it to?
How many times did my Ego give up?
At the end of Day 1:
Build a list of all the qualities I observe in my Ego and that I could tap into to my benefit.
With this additional information in hand, reconfirm in writing in my journal my decision to partner with my Ego and why it’s a good choice.
Take a moment to dialogue with my Ego, thanking it for being what it is. Highlight the aspects I appreciate about it. Start to se the foundations for our partnership.
Days 2–6: Creating the partnership
Today, it is time to bring this partnership to life!
Starting on Day 2, I will pinpoint situations—either ahead of time or in the moment—where my Ego could help. Take every opportunity I identify as a good moment to practice.
I shall be as specific as possible with my requests - as the more precise I am, the greater the help my Ego will bring. And keep in mind that as my Ego gets better over time in supporting me, so will I in expressing my needs with clarity.
My request should include 2 components: what I am at, and the quality I wish to leverage.
For example:“Give me the courage to discuss my pay raise.”. Or "Help me set boundaries as I walk into this conflict.”. Or "Help me sustain my efforts —I’m on the edge of quitting, while I should keep going!”Reflect together after each experience. Take a moment to evaluate the partnership, focusing solely on what went well or what I can build upon. Avoid criticism—as my Ego’s strong old habit of focusing on flaws isn’t invited into this new dynamic. I do want to set a positive tone, and build from there.
End each reflection by thanking my Ego for its support, acknowledging how I can always count on it. This recognition will strengthen the partnership and motivate both of us to keep going.
After each experience, rate how I feel on a scale of 0 to 10. Track my progress over these days.
And remember: make sure to activate this partnership as often as possible during these practice days. It is about setting up the habit, and evidencing to both my Ego and myself that it is not just a good idea: it actually works!
Day 7: Evaluating and planning forward
On Day 7, I shall review all the experiences I’ve had over the past six days. Use these questions to assess:
- Of all the partnerships I initiated with my Ego, how many were successful in percentage?
- What have I learned about how my Ego can help me?
- Is there value in continuing to partner with my Ego? Has the trial period validated the process?
In addition, I shall continue practicing this tip for another two weeks, as science shows three weeks is the time it takes to fully anchor a habit.
Keep on treating my Ego like a trusted partner, acknowledging its contributions and fostering collaboration. Over time, I’ll notice that my Ego becomes more eager to assist me in constructive ways. While there may be challenges along the way, this partnership will evolve into a powerful tool for personal growth. Stronger together!
More challenges?
Come back to Thee Puzzle as you see fit
Seeking for inspiration?
Go through Thoughts and People’s stories to find out how others have leverage Thee Puzzle to solve their challenge
WHAT NEXT?!
TRAIN MY EGO
What this tip is about:
How to practice this tip?
My Ego has a lot of strong will. It’s active 24 hour a day, 7 days a week, never taking a break.
So if I want to be the one in charge, I need to train it.
At first, it’s going to hate this. It will resist with everything it has. Why wouldn’t it? It’s been the boss for years, and now it’s supposed to step down to second place? No way! And honestly, who would willingly accept that?
As I establish my authority, I should expect my Ego to develop tactics to convince me that this is the worst idea I’ve ever had. Since it’s clever, it will try to distract me, get me to postpone, or make me feel too tired to act today. It will play on my fears: “What if you’re not capable of being in charge?” It will plant seeds of doubt and use any deflection strategy it can.
Ultimately, the goal is to have my Ego serve me (cf. the tip "Partner with my Ego"). And to make it happen, we need to set the stage for change.
Because my Ego is often tied to my gut reactions, I’ll approach it at the same intuitive level.
I’ll choose a simple, immediate physical activity, and each time I catch my Ego being in charge—like when I notice myself spiraling into thoughts about everything that could go wrong—I’ll do the activity. No overthinking, so it becomes a reflex. Cause and effect happening in a blink.
The activity I choose must be physical, accessible, and realistic. For instance, I won’t commit to running an hour each time my Ego acts up—that would be unsustainable! I also should not pick an activity that is not doing me good - for instance drink a glass of water each time my ego manifests, and end up with a stomach full of water.
So I should choose something small but effective.
For instance, doing 3 push-ups. Or holding a wall-sit position for 1 minute (using a phone timer). Or jumping bringing my knees up for 30 seconds.
If I’m at the office or in a place where I can’t do the activity immediately, I’ll note it down and promise to complete it as soon as possible. Crucially, all activities must be completed on the same day—delaying beyond that breaks the connection between cause and effect.
This practice has three key benefits:
1. The idea is simple: while my Ego resists, I’ll demonstrate to both it and myself that I have an equally strong will. Since my Ego is me, this shows my strength in a different, positive form.
2. The physical activity reconnects me to my body and anchors me in the present, reducing the Ego’s influence since it exists only in my head. By interrupting my Ego’s habitual dominance, I break its natural pattern of control.
Over time, I’ll get used to consciously taking the lead in my life.
3. Reminding myself that nature hates empty seats: if I don’t sit on my own throne, my Ego will.
As I practice the habit of leading my life, it will become easier for my Ego to serve me in ways that benefit me. It’s a process, and with consistency, I’ll reclaim my role as the one in charge.
This 7 days day program is designed to help me train my Ego to serve me rather than dominate me.
The goal is to practice awareness, assert control, and establish a new pattern of leadership in my life. Over these days, I will learn to identify when my Ego is taking over, interrupt its natural dominance, and take back control with deliberate actions.
Day 1: Observing my Ego
Today’s focus is on becoming aware of my Ego’s voice and actions.
Throughout the day, actively listen for my Ego. Each time I catch myself spiraling into hypothetical worries, overthinking, or being overly critical, note it down and observe:
What is my Ego saying?
How is it making me feel?
Do I agree with what it’s advising or pushing me to do?
In addition, in percentage how much of my day is under the control or my Ego versus mine? How much space do I make for my own leadership?
By the end of the day, I should decide: am I OK with my Ego being in charge, or do I want to empower myself more.
If I am not ready, I can park this tip and come back to it later. Keep in mind though that my Ego will develop some strategies to remain in charge. Therefore make sure this decision comes from me, and that I am not being manipulated. It is normal to resist to change, and my Ego is a master at it. Provided that I have the will to change, I will find the courage to do it.
Day 2-6: Taking over the throne
As a start on Day 2, choose one simple and physical activity that I will use as my interruption tool. Make sure it is something I can do often, and that does not cause me any harm.
Enclosed are some examples to help me pick one:
- 3 push-ups
- Holding a wall-sit for 1 minute
- Play the air guitare over 1 song - and choose the song I will play to do so. Make sure I have it readily available.
Then watch myself, and each time I see that my Ego is in charge, interrupt the partner by immediately perform the chosen activity. Don't think, just do it - right then. Drop what I do.
And if I can’t do it right away, make a note on my phone and commit to completing it within the same day. When I have time, look at the phone and see how many times I need to do the activity. Then do it - right then.
Make sure I never skip one activity for each time I catch my Ego being in charge. It is a 1 for 1 cause and effect we want to set up.
No exception.
Then at the end of the day, take a step back and do check with my Ego how the day went:
Did we have fun playing catch?
Does my Ego understand that this is another way to express care for myself?
Give it my gratitude for fighting so hard for my own good. Explain to it that I have grown up: I do need it and always will, but in a different form than when I was younger. So this is not to get rid of it, this is to do better together.
Also assess whether the activity allowed me to be more present, and is starting to break the pattern of my Ego being in charge. Write down my thoughts.
On a site note, if I find that the resistance from my Ego is very high, then I most likely am in a fight with it for power. This is not about winning or being competitive, because my Ego is a part of myself. If I win over a part of myself, this is a loss. Most likely, I skipped being grateful and empathetic with my Ego, solely focusing on pushing it down so I can take over. That is what I aim at, but how to do it is not by pushing my Ego down. Keep in mind to be kind with it: take a moment to give it my love and attention, and go back to practising this tip.
Day 7: Reflect and consolidate
Today’s focus is on relfecting and consolidating this practice, to build momentum for sustainable change.
When I look back:
How does the trend look since the begining of the week: what's the percentage split between me and my Ego being in charge?
How comfortable do I feel? Do I notice that I am more and more at ease as I practice this tip?
How strong is the resistance from my Ego, and do I notice any trend since the begining of the week? Keep in mind that there is no rule: resistance can go up and down without logic, as long as it is one. Once it stards to break, then I will see a clear and steady trend to my benefit.
Keep practice this trend for another 2 weeks, as science shows this is the time it takes to fully anchor a habit.
Over time, I’ll notice that my Ego becomes less dominant and more of a helpful partner. Reclaiming the throne isn’t easy, but it’s worth it—and every small step I take strengthens my ability to lead my life.
CONGRATULATIONS!
MYSELF
EGO
PRESENT
CONNECT
FILTER
COMPASS
PROTECTION
POLLUTION
RULES
MASTER
YOU ARE MASTERING THE TIPS RELATING TO THEE PUZZLE PIECE "MY EGO"!
WELL DONE!!