She Rocks the Spectrum

Replacing the "Should"s

A three-step way out of the should-trap that doesn't deny reality — it just stops you punishing yourself with a counterfactual.

Should-statements are emotional debt with no creditor. 'I should have known better.' 'He should have remembered.' 'My parents shouldn't have done that.' Each one points at a past that didn't happen and demands payment for the gap between what is and what your mind says ought to have been.

You can't pay debt to a counterfactual. But you can replace the should with three small moves that get you somewhere useful.

The Three-Part Replacement

Whenever you catch a should — about yourself, someone else, the past, the future — try this:

• Wish: 'It would be good if [the should].'
• Reality: 'And — what actually happened / is happening is...'
• Next move: 'So the most useful thing I can do from here is...'

How It Sounds in Practice

Original: 'I should have spoken up in the meeting.'

Replaced: It would be good if I had spoken up. And — I didn't, because I was over-stimulated and processing. So the most useful thing I can do from here is send a follow-up email with the point I would have made.

Original: 'My partner should know what I need without me telling them.'

Replaced: It would be good if my partner could intuit what I need. And — they can't, the same way I can't intuit what they need. So the most useful thing I can do from here is tell them, in one specific sentence, what I need tonight.

Your Three Replacements

Replacement 1

A should-statement I currently carry:
______________________________________________

Wish — it would be good if…

______________________________________________
______________________________________________

Reality — and what actually happened / is happening is…

______________________________________________
______________________________________________
______________________________________________

Next move — so the most useful thing I can do from here is…

______________________________________________
______________________________________________
______________________________________________

Replacement 2

A should-statement:
______________________________________________

Wish:

______________________________________________
______________________________________________

Reality:

______________________________________________
______________________________________________
______________________________________________

Next move:

______________________________________________
______________________________________________
______________________________________________

Replacement 3

A should-statement:
______________________________________________

Wish:

______________________________________________
______________________________________________

Reality:

______________________________________________
______________________________________________
______________________________________________

Next move:

______________________________________________
______________________________________________
______________________________________________

What to Watch For

The trap: If your 'next move' comes out as another should ('I should call him'), you're still in the trap. The next move should be concrete enough to do today: pick up the phone now, draft the email, set a timer, schedule the talk.

Inspired by: Inspired by a should-replacement exercise developed by Carrie M. Wrigley, LCSW (morninglightcounseling.org). The three-part framing and examples above are our own.

A gentle note: This worksheet is a learning tool, not treatment. If what comes up for you feels too big to hold alone, please work with a qualified clinician.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

• Self-Esteem, Identity, and Late Diagnosis, from The Neurodivergent Brain. Why misunderstanding erodes neurodivergent self-worth, what late diagnosis really feels like, and how to reauthor your story.
• CPQ — Clinical Perfectionism, When Your Standards Run You, from Autistic Self-Discovery. What clinical perfectionism is, where the CPQ came from, how far its numbers can be trusted, and how it reads in autistic life.
• Systems, Habits, and Self-Compassion, from The Adult ADHD Course. How to make self-compassion the engine that keeps your habits and systems running.