Chapter 3Self Knowledge: Observation and Recording

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Why Observe Ourselves?

The Mechanics of Recording Observations

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

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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