How to improve your response quality.

1. Before you get good at using E+R=O, get good at seeing it. A useful starting place is to practice framing what you observe through the structure of E+R=O. Can you become a good observer? Just work on seeing it and processing it in what you experience.
2. Like every skill, you need a lot of reps to get good at E+R=O. Reps first. Skill later. How do you get better, faster? More reps in a shorter amount of time. See how many E+R=O reps, in thought and action, you can get in a day. Do this for one week. Try to beat your total reps next week. Continue this until E+R=O becomes your standard operating system. You’ll notice your awareness and skill will increase quickly.
3. Write down three qualities of your responses when you’re at your best. Then write down three qualities of your responses when you’re not at your best. For each of the response qualities, can you identify the trigger? It will be an event that happened, an outcome you wanted (or wanted to avoid), or a response habit that just ran on autopilot. Now you can use E+R=O to combine confident self-awareness with smart situational-awareness and leverage your best qualities while you minimize the disruptive ones.

Discipline is the shortcut. Do the work.