In this class, you learned how to catch yourself mid-reflex and choose the new default instead. This is the skill of interrupting your exploitable reflexes in real-time - when you're triggered, when the narcissist is actively manipulating you, when your body wants to default back to the old pattern.

You practiced the 3-second interruption method: Feel the reflex activate, pause for 3 seconds, then choose your new default (strategic silence, withdrawal, information control, or cold detachment).