Get out of the "trapped self."

Instructions

Identify a situation where you feel confined in your trapped self.
Identify a recent scenario where you felt particularly restricted or confined, acting in a way that adhered to external expectations rather than your true desires. Reflect on this experience. Describe the situation, how it made you feel, and why you think you acted contrary to your authentic self. Write it down.
Define your "heroic self."
Think about the last time when you felt free, genuine, and fully engaged in the moment. That's your "heroic self" at play. This is when you’re acting authentically and in line with your intrinsic beliefs and desires. Now, jot down the specific traits, behaviors, and feelings you exhibited during those times. Be as detailed as possible.
Deploy your "heroic self" when the situation demands.
Next time you're in a situation where you feel your "trapped self" emerging, consciously pause and recall the characteristics of your heroic self. Immediately try to exhibit one or two of those traits in the situation. It could be as simple as voicing your opinion when you would usually stay silent or taking the lead when you would normally follow.