Question
Activity 3: Daily Journal - Self-Reflection on Destructive Thoughts
Date: March 03, 2025
Day Number: 1
1. Situational Context
I’m at my res right now, sitting at my table looking at my gradebook . I am reviewing the comments on my recent assignment and starting to work on my final year research proposal. I am feeling pretty overwhelmed I am also stressing about what would come after graduation next year. With my plans on my mind, I feel 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 research and school work 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 I became withdrawn, avoiding interactions with friends and classmates because I didn’t feel like my thoughts would be understood.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: March 04, 2025
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 research and my upcoming semester test,” 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 tutors.
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: March 05, 2025
Day: 3
1. Unproductive Behaviour Identified
I found myself excessively scrolling through social media instead of studying for my upcoming test 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: March 06, 2025
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.
using the above information , Apply this framework and describe how you have transcended one of your greatest
life challenges (leadership/professional or personal) by answering each of the four
questions.
OR
Identify a current leadership/professional/personal challenge. Apply the four questions
relating to the fundamental state of leadership and figure out and describe how you
overcame or can overcome this challenge. using the following
1. From comfort centred To Results centred: what results do I want
• When you identify/formulate the results that you want to create, you do NOT focus on how or what you are going to do, but on what you would ideally like to ACHIEVE after the crisis/challenge has been solved. Look beyond the crisis to see what are the ideal results you would like to achieve.
2. From externally directed To Internally directed:
• To become Internally Directed, you need to operate from your core values
• Finding motivation from within
• Feeling self-empowered
• Expressing what you really believe
3. From self-focused To Other focused: how do I become more focused on others
• Other focus means you put the needs of the team/organization above our own
• Focus on all stakeholders involved or who will be affected by the crisis
• Sacrificing personal interest for the common good
4. From internally closed To externally open
• If we are externally open, we are more aware, more adaptive
• Inviting feedback from others
• Paying deep attention to what is unfolding
• Watching for new opportunities
Date: March 03, 2025
Day Number: 1
1. Situational Context
I’m at my res right now, sitting at my table looking at my gradebook . I am reviewing the comments on my recent assignment and starting to work on my final year research proposal. I am feeling pretty overwhelmed I am also stressing about what would come after graduation next year. With my plans on my mind, I feel 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 research and school work 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: March 04, 2025
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 research and my upcoming semester test,” 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 tutors.
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: March 05, 2025
Day: 3
1. Unproductive Behaviour Identified
I found myself excessively scrolling through social media instead of studying for my upcoming test 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: March 06, 2025
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.
using the above information , Apply this framework and describe how you have transcended one of your greatest
life challenges (leadership/professional or personal) by answering each of the four
questions.
OR
Identify a current leadership/professional/personal challenge. Apply the four questions
relating to the fundamental state of leadership and figure out and describe how you
overcame or can overcome this challenge. using the following
1. From comfort centred To Results centred: what results do I want
• When you identify/formulate the results that you want to create, you do NOT focus on how or what you are going to do, but on what you would ideally like to ACHIEVE after the crisis/challenge has been solved. Look beyond the crisis to see what are the ideal results you would like to achieve.
2. From externally directed To Internally directed:
• To become Internally Directed, you need to operate from your core values
• Finding motivation from within
• Feeling self-empowered
• Expressing what you really believe
3. From self-focused To Other focused: how do I become more focused on others
• Other focus means you put the needs of the team/organization above our own
• Focus on all stakeholders involved or who will be affected by the crisis
• Sacrificing personal interest for the common good
4. From internally closed To externally open
• If we are externally open, we are more aware, more adaptive
• Inviting feedback from others
• Paying deep attention to what is unfolding
• Watching for new opportunities
Answers
GPT-4o mini
**Current Leadership/Professional Challenge: Overcoming Self-Doubt in My Academic and Future Career**
1. **From Comfort-Centered To Results-Centered: What Results Do I Want?**
I want to achieve a sense of confidence in my abilities and knowledge as I transition into the workforce after graduation. Ideally, I envision myself not only successfully completing my research and coursework but also securing a job that aligns with my skills and passions in Sociology. I want to feel prepared and capable, reducing the overwhelming anxiety that stems from self-doubt so that I can focus on my personal and professional development.
2. **From Externally Directed To Internally Directed: How Do I Become Internally Directed?**
To become internally directed, I need to reconnect with my core values and motivations. My commitment to my academic success and desire to make a positive impact in the field of Sociology are my guiding principles. By reflecting on what I genuinely believe — that I have the capacity to learn, grow, and contribute meaningfully — I can cultivate a self-empowered mindset. I will consistently remind myself that feedback is an opportunity for growth rather than a judgment of my worth. Engaging in affirmations and self-talk will reinforce this internal direction.
3. **From Self-Focused To Other-Focused: How Do I Become More Focused on Others?**
Shifting my focus outward involves recognizing the role I can play in supporting my peers and engaging with them during this challenging period. I can prioritize collaboration and communication with fellow students, fostering a supportive environment where we can share ideas, resources, and encouragement. This not only helps others but also reinforces my own learning and reduces feelings of isolation. By understanding the challenges my classmates face, I can contribute to collective resilience and resilience, creating a sense of community that transcends individual anxieties.
4. **From Internally Closed To Externally Open: How Do I Become More Externally Open?**
To become externally open, I need to actively seek constructive feedback and be receptive to different perspectives about my work and future career paths. Engaging with mentors, professors, and industry professionals can provide insights that challenge my self-doubt and broaden my understanding of what is possible for me. By paying attention to current trends in the job market and networking with alumni who have successfully transitioned into their careers, I can find new opportunities that align with my interests. Practicing mindfulness will also help me remain adaptable and responsive to changes in my environment and aspirations.
By applying these four strategies, I aim to overcome my self-doubt and navigate my transition from academic life to a professional career successfully. Embracing results-oriented goals, aligning with my core values, focusing on collaboration with peers, and remaining open to external insights will guide me toward achieving a fulfilling and successful future.
1. **From Comfort-Centered To Results-Centered: What Results Do I Want?**
I want to achieve a sense of confidence in my abilities and knowledge as I transition into the workforce after graduation. Ideally, I envision myself not only successfully completing my research and coursework but also securing a job that aligns with my skills and passions in Sociology. I want to feel prepared and capable, reducing the overwhelming anxiety that stems from self-doubt so that I can focus on my personal and professional development.
2. **From Externally Directed To Internally Directed: How Do I Become Internally Directed?**
To become internally directed, I need to reconnect with my core values and motivations. My commitment to my academic success and desire to make a positive impact in the field of Sociology are my guiding principles. By reflecting on what I genuinely believe — that I have the capacity to learn, grow, and contribute meaningfully — I can cultivate a self-empowered mindset. I will consistently remind myself that feedback is an opportunity for growth rather than a judgment of my worth. Engaging in affirmations and self-talk will reinforce this internal direction.
3. **From Self-Focused To Other-Focused: How Do I Become More Focused on Others?**
Shifting my focus outward involves recognizing the role I can play in supporting my peers and engaging with them during this challenging period. I can prioritize collaboration and communication with fellow students, fostering a supportive environment where we can share ideas, resources, and encouragement. This not only helps others but also reinforces my own learning and reduces feelings of isolation. By understanding the challenges my classmates face, I can contribute to collective resilience and resilience, creating a sense of community that transcends individual anxieties.
4. **From Internally Closed To Externally Open: How Do I Become More Externally Open?**
To become externally open, I need to actively seek constructive feedback and be receptive to different perspectives about my work and future career paths. Engaging with mentors, professors, and industry professionals can provide insights that challenge my self-doubt and broaden my understanding of what is possible for me. By paying attention to current trends in the job market and networking with alumni who have successfully transitioned into their careers, I can find new opportunities that align with my interests. Practicing mindfulness will also help me remain adaptable and responsive to changes in my environment and aspirations.
By applying these four strategies, I aim to overcome my self-doubt and navigate my transition from academic life to a professional career successfully. Embracing results-oriented goals, aligning with my core values, focusing on collaboration with peers, and remaining open to external insights will guide me toward achieving a fulfilling and successful future.