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 dismiss Manuals – if only for the simple reason that Manuals cannot reach all people, all the time.  That does not mean that manuals – simply an organised ways of doing things – have nothing to offer.  It’s a question of working out what will work for you.

Can ‘manuals’ help you design and direct 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 can be adapted and changed by you over time.

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

You can email for advice in the first instance. Also,  I welcome comment 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 beforehand to prompt you to consider an experiment at all?

Behaviour

What was the focus of your experiment; what did you DO, or are you doing now?

Consequences

What were the results of your behaviour? 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: helpful things about any experiment you designed and implemented.

Small Defeats: unexpected or unhelpful results that you noticed.

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

Evidence

For your conclusions?

Against your conclusions?

….. leading you to consider doing something differently?

Future

Work on planning ‘something different’ through 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 happened, or not)

and finally …….

GO again. Repeat the process making more small changes as you proceed!!!

 … oh, and by the way:

Good luck with designing your experiments.

Return to:

Welcome to Find Your Nudge

How to give yourself a nudge

 

 

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