Community worksheet

Always saying 'fine' without thinking

You wrote

Someone asked how I was today and 'fine' came out before I'd even checked. I keep doing this. It feels easier than the alternative, but I get further from being able to actually answer the question. I'm not sure anymore what I'd say if I gave myself a moment to.

It can be strangely automatic to respond with 'fine', even when you're not sure if it's true. It's like there's a habit of responding quickly without giving yourself the space to really consider how you actually are.

01 · Answer any, leave any

Reflective questions

Question 1 of 5

What do you think stops you from pausing before saying 'fine'?

02 · Pick one to try this week

Quick exercises

Alternative Greeting List
Write down 3-5 alternative responses you could give instead of 'fine'. Consider simple phrases that feel genuine to you.
Thought Pause Exercise
Next time someone asks how you are, try pausing for a brief moment before answering. Pay attention to what comes to mind during that pause.
Self-Check Letter
Write a short letter to yourself as if you were answering the 'how are you' question honestly. What would you want yourself to know?

03 · Bring it to your therapist

Your next session

How might you raise this with your therapist?

A line or two is plenty. It stays with this worksheet, so you don't have to find the words on the day.

Your session board is in a free Studio. Save this worksheet there, note and all, and add it when you're ready.

OutSession 2026

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Reflective questions

Quick exercises

Write down 3-5 alternative responses you could give instead of 'fine'. Consider simple phrases that feel genuine to you.

Next time someone asks how you are, try pausing for a brief moment before answering. Pay attention to what comes to mind during that pause.

Write a short letter to yourself as if you were answering the 'how are you' question honestly. What would you want yourself to know?

Your next session