Question
Activity 3: Daily Journal - Self-Reflection on Destructive Thoughts
Date: October 20, 2023
Day number: 1
1. Situational Context
I was at home, sitting at my desk after receiving a piece of constructive feedback from my supervisor.
I was reviewing the feedback and starting to work on my next project.
My supervisor was involved, and I was alone in my room.
2. Identified Destructive Thought
The thought that flooded my mind was, “I’ll never be good enough at my job.”
This thought made me feel anxious and overwhelmed, and I considered avoiding working on the project altogether.
3. Thought Pattern Classification
This thought can be classified as catastrophizing.
4. Impact Analysis
o Your studies or work performance? I felt paralyzed by self-doubt, which hindered my ability to focus and perform well on my tasks.
o Your relationships with others? I became less communicative with my colleagues, isolating myself due to my negative thoughts.
o Your overall well-being or confidence? My confidence plummeted, leading to feelings of inadequacy and decreased motivation.
5. Alternative Perspective
A more rational way to think about this situation would be, “I have room for improvement, and feedback is a step toward my growth.”
Reframing this thought could help me engage more positively with my feedback, fostering better relationships with colleagues and enhancing my performance.
6. Reflection & Patterns
After reviewing my journal entries, I noticed a pattern of catastrophizing whenever I received critical feedback.
I tend to catastrophize the most when my work is critiqued.
To break this pattern, I can remind myself that feedback is a tool for growth, and it doesn’t define my worth or capabilities.
________________________________________
Activity 4: Daily Journal - Applying Self-Talk and Mental Imagery for Positive Change
Date: October 21, 2023
Day: 2
1. Destructive Thought Pattern
I am working on self-doubt.
2. Revised Self-Talk Strategy
Instead of thinking, “I’ll fail this project,” I will say, “I am equipped with the skills and knowledge to succeed, and I welcome challenges as opportunities to grow.”
3. Mental Imagery Application
I will visualize myself confidently presenting my project to my team, receiving positive feedback, and feeling accomplished.
4. Practical Application
I applied this revised self-talk before a presentation at work. I visualized success and focused on my strengths, leading to a successful presentation that received praise.
5. Evaluation of Effectiveness
Using these strategies helped reduce my anxiety before the presentation. I felt more engaged and focused, improving my delivery. Initially, I faced doubts and negative thoughts, but reminding myself of my preparation helped me push through.
6. Adjustments & Next Steps
I will make self-affirmations a daily practice to reinforce positivity. Additionally, I’m going to continue visualizing specific scenarios where I succeed and build my confidence.
________________________________________
Activity 5: Daily Journal - Self-Reflection on Unproductive Behaviours
Date: October 22, 2023
Day: 3
1. Unproductive Behaviour Identified
I engaged in excessive social media use instead of focusing on my studies.
2. Situational Context
This occurred at home while I was supposed to be studying for an upcoming exam. I was sitting on my couch, scrolling through social media for hours.
3. Impact Analysis
o Your effectiveness in studies/work? I failed to review key topics and fell behind in my study schedule.
o Your time management? I lost valuable study time, contributing to last-minute cramming.
o Your relationships with others? My friends were concerned about my academic stress, but I couldn’t communicate effectively due to my distracted state.
4. Emotional and Cognitive Response
I felt guilty after realizing how much time I wasted. There was a sense of frustration about my inability to focus.
5. Alternative Approaches
I could have set specific study times and taken breaks to check social media instead of allowing it to consume my focus. Structuring my time better would have made my study sessions more productive.
6. Reflection & Pattern Identification
I noticed I often resort to excessive social media use during high-stress periods. This behaviour seems to occur when I am feeling overwhelmed. I need to adopt time management strategies to balance my study and relaxation time without distraction.
________________________________________
Activity 6: Daily Journal – Identification of Applicable Self-Leadership Strategies
Date: October 23, 2023
Day: 4
1. Reflection on Unproductive Behavior
Today, I am addressing excessive social media use. It typically occurs in the late afternoon when I feel tired. The trigger is a search for relaxation and distraction. This behavior negatively impacts my productivity and increases stress.
2. Self-Leadership Strategy Applied
I am using Behavioral-Focused Strategies. I set specific study goals for the hour and allowed myself only 10-minute breaks for social media in between.
3. Execution and Observations
I implemented the strategy by using a timer for my study sessions. I faced challenges in resisting the temptation to check my phone frequently. During the process, I felt both anxious about my progress yet motivated to stay on track.
4. Evaluation of Effectiveness
This strategy was effective; I completed more study material than usual. I noticed an increase in focus and a decrease in guilt after each study session. However, I still need to improve in adhering strictly to my break limits.
5. Adjustments and Next Steps
I will refine my strategy by using apps to limit social media access during study times. Tomorrow, I’ll set clearer boundaries on break lengths and experiment with different study techniques to maintain engagement.
6. Final Reflection at the End of the Period (Day 6-8)
Overall, applying self-leadership strategies helped reduce my unproductive behavior significantly. I learned to manage my time better and maintain focus. Going forward, I’ll continue employing these strategies and adapt them as necessary, recognizing that self-discipline is a process.
rewrite this as a girl student who is doing her final year and is stressing about next year...include a day where i went to change my majors from psychology to sociology
Date: October 20, 2023
Day number: 1
1. Situational Context
I was at home, sitting at my desk after receiving a piece of constructive feedback from my supervisor.
I was reviewing the feedback and starting to work on my next project.
My supervisor was involved, and I was alone in my room.
2. Identified Destructive Thought
The thought that flooded my mind was, “I’ll never be good enough at my job.”
This thought made me feel anxious and overwhelmed, and I considered avoiding working on the project altogether.
3. Thought Pattern Classification
This thought can be classified as catastrophizing.
4. Impact Analysis
o Your studies or work performance? I felt paralyzed by self-doubt, which hindered my ability to focus and perform well on my tasks.
o Your relationships with others? I became less communicative with my colleagues, isolating myself due to my negative thoughts.
o Your overall well-being or confidence? My confidence plummeted, leading to feelings of inadequacy and decreased motivation.
5. Alternative Perspective
A more rational way to think about this situation would be, “I have room for improvement, and feedback is a step toward my growth.”
Reframing this thought could help me engage more positively with my feedback, fostering better relationships with colleagues and enhancing my performance.
6. Reflection & Patterns
After reviewing my journal entries, I noticed a pattern of catastrophizing whenever I received critical feedback.
I tend to catastrophize the most when my work is critiqued.
To break this pattern, I can remind myself that feedback is a tool for growth, and it doesn’t define my worth or capabilities.
________________________________________
Activity 4: Daily Journal - Applying Self-Talk and Mental Imagery for Positive Change
Date: October 21, 2023
Day: 2
1. Destructive Thought Pattern
I am working on self-doubt.
2. Revised Self-Talk Strategy
Instead of thinking, “I’ll fail this project,” I will say, “I am equipped with the skills and knowledge to succeed, and I welcome challenges as opportunities to grow.”
3. Mental Imagery Application
I will visualize myself confidently presenting my project to my team, receiving positive feedback, and feeling accomplished.
4. Practical Application
I applied this revised self-talk before a presentation at work. I visualized success and focused on my strengths, leading to a successful presentation that received praise.
5. Evaluation of Effectiveness
Using these strategies helped reduce my anxiety before the presentation. I felt more engaged and focused, improving my delivery. Initially, I faced doubts and negative thoughts, but reminding myself of my preparation helped me push through.
6. Adjustments & Next Steps
I will make self-affirmations a daily practice to reinforce positivity. Additionally, I’m going to continue visualizing specific scenarios where I succeed and build my confidence.
________________________________________
Activity 5: Daily Journal - Self-Reflection on Unproductive Behaviours
Date: October 22, 2023
Day: 3
1. Unproductive Behaviour Identified
I engaged in excessive social media use instead of focusing on my studies.
2. Situational Context
This occurred at home while I was supposed to be studying for an upcoming exam. I was sitting on my couch, scrolling through social media for hours.
3. Impact Analysis
o Your effectiveness in studies/work? I failed to review key topics and fell behind in my study schedule.
o Your time management? I lost valuable study time, contributing to last-minute cramming.
o Your relationships with others? My friends were concerned about my academic stress, but I couldn’t communicate effectively due to my distracted state.
4. Emotional and Cognitive Response
I felt guilty after realizing how much time I wasted. There was a sense of frustration about my inability to focus.
5. Alternative Approaches
I could have set specific study times and taken breaks to check social media instead of allowing it to consume my focus. Structuring my time better would have made my study sessions more productive.
6. Reflection & Pattern Identification
I noticed I often resort to excessive social media use during high-stress periods. This behaviour seems to occur when I am feeling overwhelmed. I need to adopt time management strategies to balance my study and relaxation time without distraction.
________________________________________
Activity 6: Daily Journal – Identification of Applicable Self-Leadership Strategies
Date: October 23, 2023
Day: 4
1. Reflection on Unproductive Behavior
Today, I am addressing excessive social media use. It typically occurs in the late afternoon when I feel tired. The trigger is a search for relaxation and distraction. This behavior negatively impacts my productivity and increases stress.
2. Self-Leadership Strategy Applied
I am using Behavioral-Focused Strategies. I set specific study goals for the hour and allowed myself only 10-minute breaks for social media in between.
3. Execution and Observations
I implemented the strategy by using a timer for my study sessions. I faced challenges in resisting the temptation to check my phone frequently. During the process, I felt both anxious about my progress yet motivated to stay on track.
4. Evaluation of Effectiveness
This strategy was effective; I completed more study material than usual. I noticed an increase in focus and a decrease in guilt after each study session. However, I still need to improve in adhering strictly to my break limits.
5. Adjustments and Next Steps
I will refine my strategy by using apps to limit social media access during study times. Tomorrow, I’ll set clearer boundaries on break lengths and experiment with different study techniques to maintain engagement.
6. Final Reflection at the End of the Period (Day 6-8)
Overall, applying self-leadership strategies helped reduce my unproductive behavior significantly. I learned to manage my time better and maintain focus. Going forward, I’ll continue employing these strategies and adapt them as necessary, recognizing that self-discipline is a process.
rewrite this as a girl student who is doing her final year and is stressing about next year...include a day where i went to change my majors from psychology to sociology
Answers
GPT-4o mini
**Activity 3: Daily Journal - Self-Reflection on Destructive Thoughts**
**Date:** October 20, 2023
**Day Number:** 1
1. **Situational Context**
I was at home, sitting at my desk after receiving constructive feedback from my professor on my thesis proposal. I felt a mix of anxiety and excitement as I contemplated my future in psychology while trying to focus on my next project for class. I was alone in my room, stewing over my professor’s comments.
2. **Identified Destructive Thought**
The thought that flooded my mind was, “I’ll never be able to make it in grad school.” This thought made me feel anxious and overwhelmed, and I considered giving up on my plans for the upcoming year.
3. **Thought Pattern Classification**
This thought can be classified as catastrophizing.
4. **Impact Analysis**
- **Your studies or work performance?** I felt paralyzed by self-doubt, struggling to focus on my project and performance.
- **Your relationships with others?** I became less communicative with friends and classmates, isolating myself due to my negative thoughts.
- **Your overall well-being or confidence?** My confidence plummeted, leading to feelings of inadequacy and a decrease in motivation to pursue my goals.
5. **Alternative Perspective**
A more rational way to think about this situation would be, “I have the ability to grow, and feedback is a part of the learning process.” Reframing this thought could help me engage more positively with my coursework, fostering better relationships with classmates and enhancing my overall performance.
6. **Reflection & Patterns**
After reviewing my journal entries, I noticed a pattern of catastrophizing whenever I received critical feedback or thought about my future. I tend to panic the most when I consider life after graduation. To break this pattern, I can remind myself that setbacks don’t define my worth or capabilities.
---
**Activity 4: Daily Journal - Applying Self-Talk and Mental Imagery for Positive Change**
**Date:** October 21, 2023
**Day:** 2
1. **Destructive Thought Pattern**
I am working on self-doubt, particularly related to my decision to switch majors from psychology to sociology, feeling uncertain about my choices.
2. **Revised Self-Talk Strategy**
Instead of thinking, “I’ll regret switching majors,” I will say, “I’m brave for pursuing what interests me, and I have the skills to excel in sociology.”
3. **Mental Imagery Application**
I will visualize myself confidently discussing my new major with my professor, receiving support, and feeling excited about my future.
4. **Practical Application**
I applied this revised self-talk before meeting with my academic advisor to discuss the major change. I visualized success and focused on my strengths throughout the meeting, which helped me feel optimistic about my choices.
5. **Evaluation of Effectiveness**
Using these strategies reduced my anxiety before the meeting. I felt more engaged and focused, making the conversation with my advisor productive. Instead of feeling uncertain about my decision, I reminded myself of my passion for sociology, which empowered me.
6. **Adjustments & Next Steps**
I will make self-affirmations a daily practice to reinforce positivity, especially regarding my major change. Additionally, I’m going to continue visualizing specific scenarios where I thrive in my new field of study.
---
**Activity 5: Daily Journal - Self-Reflection on Unproductive Behaviours**
**Date:** October 22, 2023
**Day:** 3
1. **Unproductive Behaviour Identified**
I engaged in excessive social media use instead of focusing on my studies, particularly after changing my major.
2. **Situational Context**
This occurred at home during the late afternoon while I was supposed to be studying for my finals. Instead, I found myself scrolling through social media for hours.
3. **Impact Analysis**
- **Your effectiveness in studies/work?** I neglected crucial topics and fell behind on my study schedule, making the upcoming exam feel more daunting.
- **Your time management?** I wasted valuable time that contributed to last-minute cramming as I panicked about my exams.
- **Your relationships with others?** My friends expressed concern about my academic stress, but I struggled to communicate effectively because I was constantly distracted.
4. **Emotional and Cognitive Response**
I felt guilty after realizing how much time I wasted on social media. There was frustration about my inability to focus and stress surrounding my academic performance.
5. **Alternative Approaches**
I could have established specific study times and allowed myself breaks for social media to avoid distraction. Structuring my time better would have led to more effective study sessions.
6. **Reflection & Pattern Identification**
I noticed that I often resort to excessive social media use during high-stress periods; it tends to occur when I feel overwhelmed about my future. I need to adopt better time management strategies to balance my study and relaxation time without succumbing to distractions.
---
**Activity 6: Daily Journal – Identification of Applicable Self-Leadership Strategies**
**Date:** October 23, 2023
**Day:** 4
1. **Reflection on Unproductive Behavior**
Today, I am addressing excessive social media use, particularly in the early evenings when my energy dips. This is often a search for relaxation and distraction from study stress, which ultimately impacts my productivity.
2. **Self-Leadership Strategy Applied**
I used Behavioral-Focused Strategies by setting specific study goals for each hour and allowing myself only 10-minute breaks for social media in between focused work sessions.
3. **Execution and Observations**
I executed the strategy using a timer for my study sessions. I faced challenges resisting the urge to check my phone, but using the timer kept me accountable. During the process, I felt both anxious about my progress yet increasingly motivated to stay on track.
4. **Evaluation of Effectiveness**
This strategy worked well; I completed much more study material than usual. I noticed an increase in focus and a decrease in guilt after each session. However, I still need to improve on strictly adhering to my break limits.
5. **Adjustments and Next Steps**
I will refine my strategy by utilizing apps to limit social media access during study times. Tomorrow, I’ll set clearer boundaries on break lengths and explore different study techniques to maintain engagement and motivation.
6. **Final Reflection at the End of the Period (Day 6-8)**
Overall, applying self-leadership strategies helped significantly reduce my unproductive behavior. I learned to manage my time better and maintain focus on my studies. Going forward, I’ll continue implementing these strategies while adapting them as necessary, recognizing that developing self-discipline is an ongoing journey as I prepare for my final year and the changes that lie ahead.
**Date:** October 20, 2023
**Day Number:** 1
1. **Situational Context**
I was at home, sitting at my desk after receiving constructive feedback from my professor on my thesis proposal. I felt a mix of anxiety and excitement as I contemplated my future in psychology while trying to focus on my next project for class. I was alone in my room, stewing over my professor’s comments.
2. **Identified Destructive Thought**
The thought that flooded my mind was, “I’ll never be able to make it in grad school.” This thought made me feel anxious and overwhelmed, and I considered giving up on my plans for the upcoming year.
3. **Thought Pattern Classification**
This thought can be classified as catastrophizing.
4. **Impact Analysis**
- **Your studies or work performance?** I felt paralyzed by self-doubt, struggling to focus on my project and performance.
- **Your relationships with others?** I became less communicative with friends and classmates, isolating myself due to my negative thoughts.
- **Your overall well-being or confidence?** My confidence plummeted, leading to feelings of inadequacy and a decrease in motivation to pursue my goals.
5. **Alternative Perspective**
A more rational way to think about this situation would be, “I have the ability to grow, and feedback is a part of the learning process.” Reframing this thought could help me engage more positively with my coursework, fostering better relationships with classmates and enhancing my overall performance.
6. **Reflection & Patterns**
After reviewing my journal entries, I noticed a pattern of catastrophizing whenever I received critical feedback or thought about my future. I tend to panic the most when I consider life after graduation. To break this pattern, I can remind myself that setbacks don’t define my worth or capabilities.
---
**Activity 4: Daily Journal - Applying Self-Talk and Mental Imagery for Positive Change**
**Date:** October 21, 2023
**Day:** 2
1. **Destructive Thought Pattern**
I am working on self-doubt, particularly related to my decision to switch majors from psychology to sociology, feeling uncertain about my choices.
2. **Revised Self-Talk Strategy**
Instead of thinking, “I’ll regret switching majors,” I will say, “I’m brave for pursuing what interests me, and I have the skills to excel in sociology.”
3. **Mental Imagery Application**
I will visualize myself confidently discussing my new major with my professor, receiving support, and feeling excited about my future.
4. **Practical Application**
I applied this revised self-talk before meeting with my academic advisor to discuss the major change. I visualized success and focused on my strengths throughout the meeting, which helped me feel optimistic about my choices.
5. **Evaluation of Effectiveness**
Using these strategies reduced my anxiety before the meeting. I felt more engaged and focused, making the conversation with my advisor productive. Instead of feeling uncertain about my decision, I reminded myself of my passion for sociology, which empowered me.
6. **Adjustments & Next Steps**
I will make self-affirmations a daily practice to reinforce positivity, especially regarding my major change. Additionally, I’m going to continue visualizing specific scenarios where I thrive in my new field of study.
---
**Activity 5: Daily Journal - Self-Reflection on Unproductive Behaviours**
**Date:** October 22, 2023
**Day:** 3
1. **Unproductive Behaviour Identified**
I engaged in excessive social media use instead of focusing on my studies, particularly after changing my major.
2. **Situational Context**
This occurred at home during the late afternoon while I was supposed to be studying for my finals. Instead, I found myself scrolling through social media for hours.
3. **Impact Analysis**
- **Your effectiveness in studies/work?** I neglected crucial topics and fell behind on my study schedule, making the upcoming exam feel more daunting.
- **Your time management?** I wasted valuable time that contributed to last-minute cramming as I panicked about my exams.
- **Your relationships with others?** My friends expressed concern about my academic stress, but I struggled to communicate effectively because I was constantly distracted.
4. **Emotional and Cognitive Response**
I felt guilty after realizing how much time I wasted on social media. There was frustration about my inability to focus and stress surrounding my academic performance.
5. **Alternative Approaches**
I could have established specific study times and allowed myself breaks for social media to avoid distraction. Structuring my time better would have led to more effective study sessions.
6. **Reflection & Pattern Identification**
I noticed that I often resort to excessive social media use during high-stress periods; it tends to occur when I feel overwhelmed about my future. I need to adopt better time management strategies to balance my study and relaxation time without succumbing to distractions.
---
**Activity 6: Daily Journal – Identification of Applicable Self-Leadership Strategies**
**Date:** October 23, 2023
**Day:** 4
1. **Reflection on Unproductive Behavior**
Today, I am addressing excessive social media use, particularly in the early evenings when my energy dips. This is often a search for relaxation and distraction from study stress, which ultimately impacts my productivity.
2. **Self-Leadership Strategy Applied**
I used Behavioral-Focused Strategies by setting specific study goals for each hour and allowing myself only 10-minute breaks for social media in between focused work sessions.
3. **Execution and Observations**
I executed the strategy using a timer for my study sessions. I faced challenges resisting the urge to check my phone, but using the timer kept me accountable. During the process, I felt both anxious about my progress yet increasingly motivated to stay on track.
4. **Evaluation of Effectiveness**
This strategy worked well; I completed much more study material than usual. I noticed an increase in focus and a decrease in guilt after each session. However, I still need to improve on strictly adhering to my break limits.
5. **Adjustments and Next Steps**
I will refine my strategy by utilizing apps to limit social media access during study times. Tomorrow, I’ll set clearer boundaries on break lengths and explore different study techniques to maintain engagement and motivation.
6. **Final Reflection at the End of the Period (Day 6-8)**
Overall, applying self-leadership strategies helped significantly reduce my unproductive behavior. I learned to manage my time better and maintain focus on my studies. Going forward, I’ll continue implementing these strategies while adapting them as necessary, recognizing that developing self-discipline is an ongoing journey as I prepare for my final year and the changes that lie ahead.