Part 1: The 10 Core Emotional Powers

 

Your Mind's Foundational Building Blocks

 

 

 

The Core Emotion Framework introduces 10 fundamental mental operations that serve as the "building blocks" of all human emotions and reactions. Understanding and mastering these powers can lead to profound emotional agility and personal growth.

 

1. Sensing: Your Body's Telegraph
 

1. Function: Detects sensations from outside (noise, light, temperature) as well as from inside (heartbeat, muscle tension).

2. Science: The insula cortex translates bodily signals, playing a critical role in interoceptive attention, which is fundamental to emotional awareness^1,2.

3. Use: Notice clenched jaw during conflict → "My body signals stress".
4. Benefit: Prevents burnout by catching early distress.

 

2. Calculating: Your Mental Spreadsheet

 

1. Function: Weighs risks/rewards of decisions.

2. Science: The prefrontal cortex activates during analysis, crucial for decision-making under uncertainty and evaluating consequences^3,4.

3. Use: Compare job offers: Salary × Commute × Growth.
4. Benefit: Supports more deliberate choices.

 

3. Deciding: The Commitment Engine

 

1. Function: Converts deliberation into action.
2. Science: This process is linked to dopamine pathways, which are critical for motivation, reward prediction, and reinforcing goal-directed behavior^5,6,7.
3. Use: Set 45-minute deadlines for decisions.
4. Benefit: Completing multiple decisions daily helps reduce mental load.

 

4. Expanding: Possibility Generator

 

1. Function: Explores new ideas and perspectives.
2. Science: Activates creativity networks in the brain, including the default mode network and inferior frontal gyrus, which are involved in generating novel ideas^8,9.

   Use: Ask "What if?" during creative blocks.

3. Benefit: Fosters greater innovation and new solutions.

 

5. Constricting: Precision and Boundary

 

1. Function: Focuses energy and sets limits.
2. Science: Engages the calm response system, aligning with the Polyvagal Theory's ventral vagal pathway, which promotes feelings of safety and dampens fight-or-flight responses¹⁰.
3. Use: "I need 30 uninterrupted minutes now".
4. Benefit: Promotes a sense of calm and reduces stress.

 

6. Achieving: Drive System

 

1. Function: Fuels sustained effort and goal-oriented action.
2. Science: Activates the mesolimbic dopamine pathway, especially the dorsal striatum, which encodes motivation, habit formation, and task persistence. Dopamine release here helps lock attention on task completion and fuels the “small win” momentum cycle¹².
3. Use: Break projects into 20-minute sprints.
4. Benefit: Drives higher rates of goal success.

 

7. Arranging: Order Architect

 

1. Function: Creates structure from chaos.
2. Science:  Involves cognitive processes supported by the parietal lobe, which is implicated in spatial processing, mental rotation, and recognizing relationships between mental representations, all crucial for imposing order¹⁷.
3. Use: Organize workspace before deep work.

4. Benefit: Helps reduce cognitive load.

 

8. Appreciating: Value Detector

 

1. Function: Finds meaning in experiences.
2. Science: Triggers the release of neurochemicals like serotonin and dopamine, which are associated with improved mood, cognitive function, and overall well-being¹⁹.
3. Use: Savor coffee without devices to fully engage with the experience.

4. Benefit: Enhances overall life satisfaction.

 

9. Boosting: Confidence Amplifier

 

1. Function: Increases self-belief and affiliative bonding.
2. Science: Activates neural pathways associated with self-belief and motivation^21.
3. Use: "I've handled harder things" pre-challenge.
4. Benefit: Cultivates greater self-assurance and willingness to take on challenges.

 

10. Accepting: Reality Integrator

 

1. Function: Allows experiences without resistance.
2. Science: Reduces stress reactivity, a principle rooted in Acceptance and Commitment Therapy (ACT), which emphasizes psychological flexibility and reduces rumination²⁴.
3. Use: During a setback, acknowledge, "This is what's true now."
4. Benefit: Significantly reduces rumination.

 

 

 

Part 2: Emotion reConstruction Lab

 

How Core Emotions Combine into Experiences

 

 

 

Anxiety Formula

1. Sensing: Visualizing failure.
2. Arranging: Attempting to manage within constraints.
3. Constricting: Being fixated on specific patterns.
4. Accepting: In this context*, manifests as passive surrender.

Restructure Protocol:

 

1. Challenge with Calculating: Calculate the outcomes of available options.
2. Boosting: Activate personal responsibility.

3. Open Expanding: Embrace new methods and outcomes.

4. Shift to Appreciating: Instead of trying to control every aspect of the situation, allow yourself to clap along with its ongoing rhythm.

 

*Note: While "Accepting" typically conveys a positive stance when paired with Boosting, Appreciating, and Expanding, in the context of anxiety (when coupled with Arranging and Constricting) it more closely resembles "Surrendering."

 

P.S. People perceive and process core emotions differently, depending on their personal understanding and how these emotions correlate with one another; therefore, shifting perspectives is always recommended.

 

Anger Formula

 

1. Sensing: Detecting when something fails to align with your desires.
2. Achieving: Ego is questioned, hence searching for false validation of worth.

3. Boosting intertwined with Constricting (Ridge Ignition): An emotional surge that fuses your drive with rigidity—igniting anger.

 

Restructure Protocol:

 

1. Separate Boosting from Constricting: Disentangle the emotional arousal from the narrowed focus. Redirect that energy toward Acceptance by grounding yourself (for example, push your bare feet onto the ground).
2. Calculate: Look for a logical solution that addresses the root cause.
3. Expanding: Embrace different ideas and outcomes.

4. Appreciating: Shift your perspective toward getting along—embrace harmony rather than further escalation.

 

Joy Formula

 

1. Sensing: Perceiving an aesthetic element that catches your attention.
2. Appreciating: Acknowledging its beauty with an exclamation like, "This is beautiful!"

3. Expanding: Opening yourself up to the experience to enjoy even more.

 

Amplify Protocol:

 

1. Boosting: Actively connect with the unfolding positive situation.
2. Accepting: Relax and allow the joy to manifest naturally.
3. Arranging: Make plans or set intentions to recreate the experience in the future.

 

Success Formula

 

1. Sensing: Visualize success.
2. Achieving: The willingness to excel.

3. Expanding: Stay open. Welcome ideas, people, and opportunities that widen your path to success.

4. Arranging: Plan strategically, step by step.
5. Boosting: Engage fully. Bring vitality and ownership to your journey with active participation.

 

Amplify Protocol:

 

1. Calculating: Review your spreadsheets to identify ways to minimize expenses and maximize income.
2. Accepting: Acknowledge the support and strengths that others bring.
3. Appreciate: Celebrate your successes and enjoy your life as a whole.

 

 

 

Part 3: Evidence-Based Function Training

 

Practical Protocols with Measurable Results

 

 

'Constricting' Bootcamp
*The 90-Second Reset*:

 

1. Declare: "I need 90 seconds of space".
2. Breathe: 4s inhale → 2s hold → 6s exhale (5 cycles).
3. Affirm: "My focus is non-negotiable".

Outcome: Supports a reduction in physiological stress responses, as intensive diaphragmatic breathing training has been shown to decrease cortisol levels over time²⁸.

 

'Accepting' Accelerator
RAIN Method:

 

1. Recognize the feeling.
2. Allow its presence.
3. Investigate bodily sensations.
4. Nurture yourself.

Outcome: Helps reduce ruminative thoughts over time, a benefit supported by mindfulness-based interventions²⁴.

 

'Boosting' Builder
Victory Recalling:

 

1. Recall 3 past successes (engage all senses).
2. Recreate physical posture from victory.
3. Declare: "I've conquered harder challenges".

Outcome: Enhances self-assurance and willingness to engage with challenges. While the cited research focuses on affiliative bonding, the practice aims to cultivate confidence²¹.

 

 

 

Part 4: Life Optimization Formulas

 

Function Combinations for Goals

 

 

Resilience Cocktail

 

• Sensing (detect early stress) → Accepting ("This is the current situation") → Boosting ("I work upon")

 

Proof: Supports a more rapid recovery from setbacks, aligning with research on psychological resilience and adaptation to adversity²⁸.

 

 

Decision Excellence Stack

 

• Expanding (brainstorm options) → Calculating (score 1-10) → Deciding (45-min deadline)

Proof: Contributes to more confident decision-making and reduced regret, as structured approaches can mitigate regret²⁸.

 

 

Conflict Resolution Algorithm

 

• Sensing (notice body tension) → Appreciating (agree to disagree) → Constricting ("Pause until 3pm")

 

Proof: Fosters more constructive conflict resolution, consistent with principles for improving marital satisfaction and managing conflict⁴⁴.

 

 

 

Part 5: The Transformational Evidence

 

Peer-Reviewed Benefits

 

 

Physical Health Revolution

 

• Supports healthy inflammatory responses.
• Contributes to a robust immune system. While stress can negatively affect immune function, practices that promote well-being can support overall immune health⁴⁹.

 

Note: The benefits outlined in this framework are drawn from a synthesis of psychological and neuroscientific research. Individual experiences and outcomes may vary, and the precise quantification of some benefits reflects general trends observed in studies rather than guaranteed results for every individual.

 

 

Performance Transformation

 

• Enhances goal achievement, as specific and challenging goals are known to lead to higher performance⁶¹.

• Supports more efficient problem-solving, as strategic mindsets can lead to more effective goal pursuit⁶⁵.

 

 

Relationship Enhancement

 

• Fosters greater relationship satisfaction, as positive emotional connections can build resilience and well-being⁷⁰.

• Promotes more harmonious interactions and reduces destructive arguments, consistent with principles for improving marital satisfaction⁴⁴.

 

 

 

Part 6: Your 30-Day Mastery Blueprint

 

 

Week 1: Awareness Foundation

 

• Journal prompt: "Which 3 functions drove my day?".
• Daily: 5-minute Sensing body scan.

 

Week 2: Targeted Strengthening

 

• Select 1 underused function (e.g., Boosting).
• Apply function tool 3x daily (e.g., Action and Commitment, Brisk Walk, Grounding Techniques).

 

Week 3: Emotion Remixing

 

Practice recomposition:

• Anxiety → Serenity: Calculating → Boosting → Expanding → Appreciating.
• Anger → Calm: Separate Boosting from Consticting and connect to Accepting → Expanding → Appreciating.

 

Week 4: Habit Engineering

 

Create triggers:

• When overwhelmed → 90-Second Reset.
• Before decisions → Set 45-minute timer.

 

 

 

References

 

Literature cited:

 

 

 

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     Note: Look also for the references placed between numbers indicated, since not all references are numbered.

 

See also:

 

• Barrett, L.F. (2017). How Emotions Are Made: The Secret Life of the Brain. HarperCollins.

• Balleine, B.W., Daw, N.D., & O'Doherty, J.P. (2007). Journal of Neuroscience.

• Buckner, R.L., Andrews-Hanna, J.R., & Schacter, D.L. (2008). The Default Mode Network: Anatomy, Function, and Relevance to Disease.

• Critchley, H.D. & Garfinkel, S.N. (2017). Nature Reviews Neuroscience.

• Depue, R.A. & Morrone-Strupinsky, J.V. (2005). A neurobehavioral model of affiliative bonding: Implications for conceptualizing a human trait of affiliation. Behavioral and Brain Sciences.

• Duckworth, A.L., Taxer, J.L., Eskreis-Winkler, L., Galla, B.M., & Gross, J.J. (2019). A strategic mindset: An orientation toward strategic behavior during goal pursuit. PNAS.

• Ferrer, E., O'Hare, E.D., Whitaker, K.J., & Bunge, S.A. (2021). Increased Functional Selectivity over Development in Rostrolateral Prefrontal Cortex.

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