Comparisonitis

Duration: 5-10 minutes Materials: Notebook, quiet space

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Use the Monkey’s Worthy Scale to rate each statement from 1 to 5:

1. When someone posts about a promotion on LinkedIn, I spend time wondering why my career isn't moving as fast.
2. I feel compelled to check what my ex is up to on social media.
3. Seeing friends' holiday photos makes me question my life choices.
4. I compare my body to fitness influencers' posts.
5. When someone my age buys a house, I feel behind in life.
6. I worry that my wardrobe isn't as stylish as others'.
7. Seeing others' relationship posts makes me feel inadequate about my love life.
8. I compare my parenting/life choices to what I see on social media.
9. When someone posts about their success, I minimise my own achievements.
10. I feel pressure to make my life look "Instagram-worthy."
11. I check how many likes/comments others get compared to mine.
12. Seeing others' productivity makes me feel lazy.
13. I compare my cooking/home to what I see on Pinterest.
14. When others share their savings/investments, I feel financially inadequate.
15. I worry that my social life isn't as exciting as others'.
16. I compare my children's achievements to other parents' posts.
17. Seeing others' business success makes me doubt my career path.
18. I feel behind when I see posts about others' life milestones.
19. I compare my travel experiences to what I see online.
20. I worry that others are "living their best life" while I'm not.

Total for this group:

0

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Scoring: 20-40 points: Minimal Monkey's Given

You're practically a Zen master. Living your own authentic life without getting caught up in constant comparisons to others. Your mental and emotional energy, your Monkey's Credit, remain strong and intact since you're not depleting them through comparison. Continue embracing your unique path and maintaining this healthy perspective.

41-60 points: Moderate Monkey's Given

For those with scores between 41-60, you find yourself periodically falling into the comparison trap, and some of your Monkey's Credits get drained in the process. While there's room to develop healthier habits around comparison, your current patterns aren't severely impacting your well-being.

61-80 points: Major Monkey's Given

For scores landing between 61-80, you've reached a concerning level where significant Monkey's Credits are being drained through constant comparison habits. This pattern is actively affecting your well-being, and it's time to implement some concrete changes to protect your monkey's credits.

81-100 points: Maximum Monkey's Given

Sh*t your fu*ked! Err, I mean… For those scoring between 81-100, your Monkey's Credits are severely depleted from constantly comparing yourself to others. This intense level of comparison is ruling your life and urgently needs addressing to restore your mental wellbeing.

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Action Steps Based on Your Score:

For 81-100 points:

• Immediate social media detox recommended.
• Schedule daily "comparison-free" zones.
• Start gratitude journaling.
• Review Chapters 7-9 of this book.

For 61-80 points:

• Audit your social media follows.
• Set time limits on platforms.
• Practice self-appreciation exercises, which can be found below.
• Focus on personal growth metrics.

For 41-60 points:

• Monitor comparison triggers.
• Develop healthier social media habits.
• Build on existing self-confidence.
• Create personal success metrics.

For 20-40 points:

• Share your wisdom with others.
• Maintain healthy boundaries.
• Keep investing Monkey's Credits wisely.
• Celebrate your comparison-free mindset.

Always keep in mind that every Monkey's Credit spent on comparison is one less available for your own growth and happiness. Use them wisely!

I've done this one

Duration: 1-2 hours Materials: Notebook, calculator (optional), quiet space

As explored in Chapter 8, comparisonitis operates like a hidden tax on your happiness, constantly skimming emotional energy without providing any meaningful return. Unlike the obvious Monkey's drains we identified in Chapter 3 (The Monkey's Credits), comparison often operates below our conscious awareness, making it particularly dangerous.

This exercise will help you quantify exactly how much this "comparison tax" is costing you and, more importantly, show you what incredible opportunities await when you redirect those credits toward what's genuinely Monkey's-Worthy.

If you scored 61+ on Exercise 30: The Official "How Many Monkey's Do You Give About Others?" Quiz, this calculator is essential for understanding where your Monkey's Credits are haemorrhaging and how to stop the leak.

Part 1: Your Comparison Inventory

Rate each scenario from 0 to 5 based on how often you compare yourself (0 = never, 5 = constantly):

Career & Work

• Colleagues' promotions/achievements
• Others' job titles
• Work-life balance
• Income/salary
• Professional recognition

Lifestyle

• Home/living situation
• Travel experiences
• Possessions/material goods
• Car/transport
• Daily routine

Relationships & Family

• Relationship status
• Family milestones
• Social life
• Friend circle size
• Family dynamics

Personal Development

• Education/qualifications
• Skills/talents
• Fitness/appearance
• Hobbies/interests
• Life experiences

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Part 2: The Monkey's Credit Audit

For your top 5 highest-rated items:

1. Estimated weekly time spent comparing (minutes)
2. Emotional energy cost (1 to 5)
3. Impact on decision-making (1 to 5)
4. Effect on self-worth (1 to 5)
5. Monkey's Credits spent weekly (multiply above scores)

Example:

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Part 3: The Root Cause Investigation

For each top comparison:

1. When did it start?
2. What triggers it most?
3. Who are you really comparing yourself to?
4. What underlying fear drives it?
5. What would happen if you stopped?

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Part 4: The Value Proposition

Calculate your monthly "Comparison Cost":

1. Total Monkey's Credits spent.
2. Time invested.
3. Emotional energy drained.
4. Opportunities missed.

Now, list what you could do with those Credits instead:

• Skills you could learn.
• Relationships you could nurture.
• Projects you could complete.
• Joy you could experience.

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Part 5: Your Liberation Contract

Write a personal declaration:

1. Which comparisons you'll release.
2. How you'll reinvest those Monkey's Credits.
3. Your new success metrics.
4. Daily affirmation of your path.

Emergency Response Plan

Create three specific strategies for when comparison urges strike:

1. Immediate action to take.
2. Thought to replace it with.
3. Positive focus to redirect energy.

Every Monkey's Credit spent on comparison is one less available for your own growth, so it’s in your advantage to take more control of this and, in the future, choose more wisely where you invest your precious Credits.

I've done this one

Duration: 30 minutes daily for 3 weeks Materials: Notebook, quiet space, honestly, commitment

This is an exercise for those of you that need a little more help in regaining control of your comparisonitis.

Part 1: The 5 Day Reality Check Challenge

Every day for 5 days, document:

1. One thing you achieved today (no matter how small).
2. One quality you appreciate about yourself.
3. One thing you did for your own growth.
4. One moment you felt proud.
5. One instance you caught yourself comparing and redirected your thoughts.

Track using this template:

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Part 2: The 5 Comparison Triggers Challenge

Identify your top 5 comparison triggers:

1. Platform/situation.
2. Time of day.
3. Emotional state when triggered.
4. What you typically compare.
5. Monkey's Credits usually spent.

Create a specific action plan for each:

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Part 3: The 5 Power Moves

For each of these areas, create a "Power Move" to combat comparison:

1. Social Media

• Unfollow/mute comparison triggers
• Set specific viewing times
• Create "comparison-free" zones

1. Professional Life

• Define success on your terms
• Track personal growth metrics
• Celebrate small wins

1. Personal Development

• Set self-referenced goals
• Measure progress against your past
• Create growth benchmarks

1. Relationships

• Build genuine connections
• Focus on quality over quantity
• Appreciate unique dynamics

1. Lifestyle

• Define your own priorities
• Create personal satisfaction metrics
• Celebrate authenticity

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Implementation Plan

Week 1: Awareness

• Complete daily reality checks
• Identify comparison triggers
• Monitor Monkey's Credits spent

Week 2: Action

• Implement power moves
• Test prevention strategies
• Track Monkey's Credits saved

Week 3: Assessment

• Review what worked
• Adjust strategies
• Calculate total Monkey's Credits saved

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Emergency Intervention Kit

When comparison strikes:

1. Immediate Action

• Take three deep breaths
• Close the triggering app/leave the situation
• Write down what triggered you

1. Redirect Energy

• Do one small task from your goals list
• Engage in a pre-planned positive activity
• Focus on a personal achievement

1. Regain Perspective

• Review your reality check log
• Remember your personal definition of success
• Calculate Monkey's Credits saved by not comparing

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Monitor your recovery using this weekly check-in:

Every time you choose not to compare, you're investing those Monkey's Credits in your own growth instead.

Victory Milestones

Track these recovery milestones:

• First day without comparison
• First week of reduced social media
• First time redirecting a trigger
• First month of consistent tracking
• First major trigger handled successfully

Maintenance Plan

Once you've completed the program:

1. Schedule monthly check-ins
2. Update prevention strategies
3. Celebrate Monkey's Credits saved
4. Adjust for new triggers
5. Share success strategies with others

Success isn't about comparing yourself to others, it's about investing your Monkey's Credits where they truly matter: in your own growth and happiness.

I've done this one

Duration: 5-10 minutes daily for 30 days Materials: Notebook, timer

After spending so much time identifying what's draining your Monkey's Credits, it's time to focus on what replenishes them. This exercise is your daily investment in yourself, like making regular deposits into your Monkey's Savings Account. Unlike the critical voice that's been stealing your Credits for years, this practice builds your emotional reserves by recognising your accomplishments, no matter how small they might seem.

Think of this log as your personal evidence file against the Inner Monkey's-Napping Critic. Each entry creates a portfolio of proof that you're more capable, resilient, and worthy than that voice would have you believe. Just as compound interest transforms small financial investments into significant wealth over time, these daily observations of your worth will accumulate into a powerful resource of self-appreciation that pays dividends in saved Monkey's Credits.

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Step 1: Morning Intention

Set your intention to notice your wins, no matter how small.

Step 2: Throughout Your Day

Record:

• 3 things you did well
• 2 challenges you handled
• 1 quality you appreciate about yourself

Step 3: Evening Review

Rate each achievement's impact (1 to 5):

• Personal growth
• Others' benefit
• Future potential

Step 4: Weekly Analysis

Review your log to identify:

• Common strengths
• Growth patterns
• Areas of consistent success

Success Metrics:

• Easier recognition of daily wins
• Increased self-appreciation
• More Monkey's Credits saved
• Reduced comparison urges

I've done this one

Duration: 2 minutes, twice daily Materials: Mirror, timer

This simple yet powerful exercise harnesses the psychological impact of face-to-face connection, even when that face is your own. By creating a deliberate practice of making eye contact with yourself while speaking words of appreciation, you bypass many of the filters that normally block positive self-recognition. Think of it as creating a direct deposit into your Monkey's Credit account, circumventing the usual Monkey's-Napping Critic who tries to intercept and reject compliments.

Research suggests that eye contact activates specific neural circuitry that enhances emotional processing and belief formation. By combining this with intentional self-appreciation statements, you're essentially rewiring your brain's default assessment of your worth, gradually transforming your Monkey's Portfolio to include more self-investment opportunities and fewer self-criticism drains.

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Morning Protocol:

1. Stand before mirror
2. Make eye contact with yourself
3. State three self-appreciation statements:
   • One physical feature
   • One personality trait
   • One recent achievement

Evening Protocol:

1. Stand before mirror
2. Make eye contact with yourself
3. Acknowledge one challenge you handled well
4. Thank yourself for one act of self-care
5. Set one self-appreciation intention for tomorrow

Tracking Progress:

• Note initial discomfort level (1 to 5)
• Track comfort increase over time
• Record new appreciations discovered
• Monitor Monkey's Credits saved

I've done this one