MY-NUAL

Completing some updates recently made me think about Manuals. These are often used in therapy – Cognitive Behavioural Therapy (CBT) and Eye Movement Desensitisation and Reprocessing (EMDR),  to name just two.

It is easy to be dismissive of Manuals – if only for the simple reason that Manuals cannot reach all the clients, all the time.  That does not mean that manuals – simply an organised ways of doing things – have nothing to offer at all.  It’s a question of discriminating what will work for you. Can ‘manuals’ help you with choosing and directing your experiments: they might do.

This made me think that there might be:

A MY-NUAL that you can write for yourself. This blog contains many elements and it may well be that some of the safe experiments included in here will have been adapted and developed by you over time.

So why not construct your own MY-NUAL from them.

I am developing a sales side to the Blog so I can make my time available to you as you build  up your my-nual.  although I want a fee for my time, you can still email, as I welcome all general comments and feedback.

Let’s start with a free offering for your my-nual: something to help with recording safe experiments and their outcomes.

Your ABCDEFG of Recording :

Systematically record things briefly. Challenge: can you get it on a Post-It!!

HEADINGS

Antecedents

What happened before to prompt you to experiment at all?

 

Behaviour

What was the experiment; what did you DO?

 

Consequences

What were the results? What happened? For example, just notice, and record, your thoughts, feelings and sensations arising during and after the experiment?

 

Dispute with yourself

What were the

Small Victories:

 

Small Defeats:

What did you conclude from them? Do they match what you already know, or contradict?

 

Evidence

For your conclusions?

 

Against your conclusions?

….. leading you to consider doing something differently?

 

Future

When planning that ‘something different’ devise your SMART objectives: that is, statements that are:

Specific (if necessary, to a date and a time: a concrete target)

 

Measurable (Here, the SUDs and VOCs help. No need for a ruler!)

 

Reasonable (achievable)

 

Action-based (‘do-able’)

 

Time bounded (you will know whether they have haoppened, or not)

 

and finally …….

GO again!!!

 

Return to:

Welcome to Find Your Nudge

 

How to give yourself a nudge

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.