She muses

Our new practice>>> Notice each and every time the thought/feeling arises in you that “I have to.” (or I can’t, or any variation of feeling like you have no choice.)

This practice is the first step in a 3-week practice whose purpose is to help you move from semi-conscious habits of victimhood, into greater degrees of conscious choice and power.

When and where are you not experiencing being “at choice” in your life?

This thought/feeling may show up as “I have to…” or “I can’t…” or any variation of “I have no choice.”

I have to finish this report.
I have to check my e-mail.
I have got to return this call.
I have to eat.
I need to do the laundry.
I don’t have time to go to the gym today.

In this first part of the practice, your task is simply to make mental
note of these habits of mind and feeling.
For now, we’re not making any judgments about whether or not these
statements are true.
We’re not even judging whether or not these thought-feelings
are good or bad.
We’re simply observing the phenomenon.
Watch with alert curiosity.
How many times each day can you catch yourself slipping into the
perspective of “have to”?

You might want to literally keep a running tally.
What fun!
How many times today? 10? 20?
Watch your own behavior at more and more subtle levels.
The thoughts of “have to” can slip by quite quickly.
Our habits of mind are so… well… so habitual… that we don’t usually notice.

There’s no requirement to shift anything in this part of the practice.
Simply fine tune your powers of self-awareness.

And, as always, make the practice maximally relevant to you.
If you’re not getting much value from this (or any) practice, adjust it.

The practice>>> For the next 5 days, notice each and every time the thought/feeling arises in you that “I have to.” (or I can’t, or any variation of feeling like you have no choice.)

Adapted from the practices of Robert Gass.