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 in industrial psychology and is stressing about next year and is trying to make the most of her last year in Bloemfontein...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 in industrial psychology and is stressing about next year and is trying to make the most of her last year in Bloemfontein...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
Today, I was at home, sitting at my desk after receiving constructive feedback from my supervisor. I was reviewing the comments on my recent project and starting to work on my final year thesis. I felt pretty overwhelmed—not only was I facing my supervisor’s input, but I was also stressing about what would come after graduation next year. With my supervisor on my mind, I felt alone in my room, contemplating the challenges ahead.
#### 2. Identified Destructive Thought
The flooding thought was, “I’ll never be good enough for a job in this field.” This instantly made me feel anxious and pushed me to consider shutting everything down and avoiding my work altogether.
#### 3. Thought Pattern Classification
This thought is definitely a form of catastrophizing.
#### 4. Impact Analysis
- **Your studies or work performance?** I felt paralyzed by self-doubt, which made it hard to concentrate on my thesis and the research I needed to complete.
- **Your relationships with others?** I became withdrawn, avoiding interactions with friends and classmates because I didn’t feel like my thoughts would be understood.
- **Your overall well-being or confidence?** My confidence took a nosedive, leading me to feel inadequate and demotivated about my final year.
#### 5. Alternative Perspective
A more rational perspective would be, “I have room for growth and feedback is essential for my development.” Reframing my thoughts this way could help me engage more positively with the feedback and improve my relationships with my peers.
#### 6. Reflection & Patterns
Looking back at previous entries, I noticed that I often resort to catastrophizing when faced with feedback or stress about my future career. To combat this trend, I can remind myself that this feedback is an opportunity for growth and does not define my value 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
Today, I worked on addressing my self-doubt, especially regarding my future job prospects after graduation.
#### 2. Revised Self-Talk Strategy
Instead of thinking, “I’ll fail my thesis,” I'm going to say, “I have the skills and knowledge to succeed, and every challenge is an opportunity to grow.”
#### 3. Mental Imagery Application
I’ll visualize myself confidently presenting my thesis to my professors, receiving positive feedback, and embracing a sense of accomplishment.
#### 4. Practical Application
Before a group presentation today, I practiced this revised self-talk. I pictured the whole process, focusing on my strengths, which led to a successful presentation that was praised by my classmates and professors.
#### 5. Evaluation of Effectiveness
These strategies decreased my anxiety before the presentation. I felt engaged with the material, and it really improved my delivery. Initially, I struggled with doubts, but reminding myself of my preparation helped me push through.
#### 6. Adjustments & Next Steps
I’ll continue to practice daily self-affirmations to maintain a positive mindset. Additionally, I plan to visualize specific scenarios where I succeed and build upon my confidence further.
---
### Activity 5: Daily Journal - Self-Reflection on Unproductive Behaviours
**Date:** October 22, 2023
**Day:** 3
#### 1. Unproductive Behaviour Identified
I found myself excessively scrolling through social media instead of studying for my upcoming exams and managing my coursework.
#### 2. Situational Context
This happened at home while I was supposed to prepare for my Sociology major switch, which I’ve been contemplating. Instead of focusing, I spent hours idly scrolling, avoiding my responsibilities.
#### 3. Impact Analysis
- **Your effectiveness in studies/work?** I fell behind in my study schedule and neglected important topics for my exam.
- **Your time management?** I lost valuable time that could have been spent reviewing key materials necessary for my coursework.
- **Your relationships with others?** My friends noticed I was stressed about academics but couldn't effectively communicate due to my distracted state.
#### 4. Emotional and Cognitive Response
I felt a wave of guilt after realizing how much time I wasted. Frustration set in as I grappled with my inability to focus and stay disciplined.
#### 5. Alternative Approaches
I could have established designated study times, taking structured breaks to check social media without letting it derail my focus. Better time management could have led to more productive study sessions.
#### 6. Reflection & Pattern Identification
I noticed I often turn to social media during stressful times. This behavior is especially prevalent when I’m feeling overwhelmed about my future career decisions, like switching my major. I need to adopt better time management strategies to balance relaxation with focused studying.
---
### Activity 6: Daily Journal – Identification of Applicable Self-Leadership Strategies
**Date:** October 23, 2023
**Day:** 4
#### 1. Reflection on Unproductive Behavior
Today, I'm confronting my excessive social media use, especially during late afternoons when I feel fatigued. I usually seek relaxation and distraction in this manner, but it clearly impacts my productivity and intensifies my stress.
#### 2. Self-Leadership Strategy Applied
I implemented **Behavioral-Focused Strategies** by setting specific study goals for each hour, allowing myself only 10-minute breaks for social media afterward.
#### 3. Execution and Observations
I used a timer to structure my study sessions. While I struggled with resisting the urge to check my phone, I felt both anxious about my progress yet motivated to keep on track.
#### 4. Evaluation of Effectiveness
Overall, this strategy worked well; I managed to cover more study material than usual. My focus improved, and I experienced less guilt after each session. However, I recognize that I need to work on adhering more strictly to my break limits.
#### 5. Adjustments and Next Steps
I plan to refine my approach by using apps to limit social media access during study time. Tomorrow, I’ll set clearer boundaries on my breaks and try different study techniques to make learning more engaging.
#### 6. Final Reflection at the End of the Period (Day 6-8)
Overall, applying these self-leadership strategies greatly helped reduce my unproductive behavior. I've significantly improved my time management and focus. Moving forward, I will continue adjusting these strategies as needed and remember that developing self-discipline is a continual journey, especially as I embrace my final year in Bloemfontein and navigate my major switch from Psychology to Sociology.
**Date:** October 20, 2023
**Day Number:** 1
#### 1. Situational Context
Today, I was at home, sitting at my desk after receiving constructive feedback from my supervisor. I was reviewing the comments on my recent project and starting to work on my final year thesis. I felt pretty overwhelmed—not only was I facing my supervisor’s input, but I was also stressing about what would come after graduation next year. With my supervisor on my mind, I felt alone in my room, contemplating the challenges ahead.
#### 2. Identified Destructive Thought
The flooding thought was, “I’ll never be good enough for a job in this field.” This instantly made me feel anxious and pushed me to consider shutting everything down and avoiding my work altogether.
#### 3. Thought Pattern Classification
This thought is definitely a form of catastrophizing.
#### 4. Impact Analysis
- **Your studies or work performance?** I felt paralyzed by self-doubt, which made it hard to concentrate on my thesis and the research I needed to complete.
- **Your relationships with others?** I became withdrawn, avoiding interactions with friends and classmates because I didn’t feel like my thoughts would be understood.
- **Your overall well-being or confidence?** My confidence took a nosedive, leading me to feel inadequate and demotivated about my final year.
#### 5. Alternative Perspective
A more rational perspective would be, “I have room for growth and feedback is essential for my development.” Reframing my thoughts this way could help me engage more positively with the feedback and improve my relationships with my peers.
#### 6. Reflection & Patterns
Looking back at previous entries, I noticed that I often resort to catastrophizing when faced with feedback or stress about my future career. To combat this trend, I can remind myself that this feedback is an opportunity for growth and does not define my value 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
Today, I worked on addressing my self-doubt, especially regarding my future job prospects after graduation.
#### 2. Revised Self-Talk Strategy
Instead of thinking, “I’ll fail my thesis,” I'm going to say, “I have the skills and knowledge to succeed, and every challenge is an opportunity to grow.”
#### 3. Mental Imagery Application
I’ll visualize myself confidently presenting my thesis to my professors, receiving positive feedback, and embracing a sense of accomplishment.
#### 4. Practical Application
Before a group presentation today, I practiced this revised self-talk. I pictured the whole process, focusing on my strengths, which led to a successful presentation that was praised by my classmates and professors.
#### 5. Evaluation of Effectiveness
These strategies decreased my anxiety before the presentation. I felt engaged with the material, and it really improved my delivery. Initially, I struggled with doubts, but reminding myself of my preparation helped me push through.
#### 6. Adjustments & Next Steps
I’ll continue to practice daily self-affirmations to maintain a positive mindset. Additionally, I plan to visualize specific scenarios where I succeed and build upon my confidence further.
---
### Activity 5: Daily Journal - Self-Reflection on Unproductive Behaviours
**Date:** October 22, 2023
**Day:** 3
#### 1. Unproductive Behaviour Identified
I found myself excessively scrolling through social media instead of studying for my upcoming exams and managing my coursework.
#### 2. Situational Context
This happened at home while I was supposed to prepare for my Sociology major switch, which I’ve been contemplating. Instead of focusing, I spent hours idly scrolling, avoiding my responsibilities.
#### 3. Impact Analysis
- **Your effectiveness in studies/work?** I fell behind in my study schedule and neglected important topics for my exam.
- **Your time management?** I lost valuable time that could have been spent reviewing key materials necessary for my coursework.
- **Your relationships with others?** My friends noticed I was stressed about academics but couldn't effectively communicate due to my distracted state.
#### 4. Emotional and Cognitive Response
I felt a wave of guilt after realizing how much time I wasted. Frustration set in as I grappled with my inability to focus and stay disciplined.
#### 5. Alternative Approaches
I could have established designated study times, taking structured breaks to check social media without letting it derail my focus. Better time management could have led to more productive study sessions.
#### 6. Reflection & Pattern Identification
I noticed I often turn to social media during stressful times. This behavior is especially prevalent when I’m feeling overwhelmed about my future career decisions, like switching my major. I need to adopt better time management strategies to balance relaxation with focused studying.
---
### Activity 6: Daily Journal – Identification of Applicable Self-Leadership Strategies
**Date:** October 23, 2023
**Day:** 4
#### 1. Reflection on Unproductive Behavior
Today, I'm confronting my excessive social media use, especially during late afternoons when I feel fatigued. I usually seek relaxation and distraction in this manner, but it clearly impacts my productivity and intensifies my stress.
#### 2. Self-Leadership Strategy Applied
I implemented **Behavioral-Focused Strategies** by setting specific study goals for each hour, allowing myself only 10-minute breaks for social media afterward.
#### 3. Execution and Observations
I used a timer to structure my study sessions. While I struggled with resisting the urge to check my phone, I felt both anxious about my progress yet motivated to keep on track.
#### 4. Evaluation of Effectiveness
Overall, this strategy worked well; I managed to cover more study material than usual. My focus improved, and I experienced less guilt after each session. However, I recognize that I need to work on adhering more strictly to my break limits.
#### 5. Adjustments and Next Steps
I plan to refine my approach by using apps to limit social media access during study time. Tomorrow, I’ll set clearer boundaries on my breaks and try different study techniques to make learning more engaging.
#### 6. Final Reflection at the End of the Period (Day 6-8)
Overall, applying these self-leadership strategies greatly helped reduce my unproductive behavior. I've significantly improved my time management and focus. Moving forward, I will continue adjusting these strategies as needed and remember that developing self-discipline is a continual journey, especially as I embrace my final year in Bloemfontein and navigate my major switch from Psychology to Sociology.