chapter 3 self knowledge: observation and recording 1 1
DESCRIPTION
The Mechanics of Recording ObservationsTRANSCRIPT
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Chapter 3Self Knowledge: Observation and Recording
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Why Observe Ourselves?
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The Mechanics of Recording Observations
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Structured Diaries
AntecedentsA
BehaviorsB
ConsequencesC
Nov. 1. Got in a fight with Stephanie in the morning
about the Chargers.
Went shopping & charged $250 on my credit card.
At first, I felt excited about my new clothes but then I felt guilty & anxious about the credit card.
Nov. 4. My dog, Scruffy, died this afternoon.
Wanted to distract myself with shopping but instead, I stayed home and made a scrapbook of Scruffy.
I felt proud of myself for not shopping at such a hard time.
Nov. 12. Broke up with my boyfriend this morning.
Went shopping & charged $100 to my credit card
I didn’t even like the clothes I bought and I just felt angry at myself for charging my card.
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Counting: Recording Frequency and Duration
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Positive & Negative Self Recording 4
Avoided sugar Exercised Stopped eating at 7pm
Only ate 3 meals & 2 snacks
Monday x x xTuesday x xWednesday x xThursday x x x xFriday x xSaturdaySunday x
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Rating the Intensity of Emotions
Time Rating Comments
Breakfast 5 Feel okay. Had a bad dream that I was a failure.
Lunch 6 Feel a little better. My boss told me that I was doing a great job . Made my co-worker, Jon, laugh really hard over a joke I told, it was a good conversation.
Dinner 4 Ate dinner alone. Feel lonely. Called my mom and she didn’t answer.
Bedtime 2 My mom still hasn’t called back. In fact, no one has called. Going to bed alone…again.
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Combining Types of Record Keeping
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