Self-Regulation Tracker (S-RT)

🔼 Click me to get a duplicatable version of this template! 🔼

Reflect on any life situation through personal thoughts, feelings, and behaviors

with Cognitive Behavior Insights (See below for Cognitive distortion descriptors)

Just for personal growth and learning - developer is not a therapist!

Created with love @Ann Garvey, and assisted by @Conrad Lin for the Co-x3 Family to freely use to improve personal wellness. Thank Ann by using it and sharing your insights with the family!

• How to duplicate

<aside> 💡 Regulating oneself, is a process! Making choices and decisions (small or large) gives one self-ownership of our own life! Live with intention!!!

</aside>

1. For a discussion of what the Self-Regulation Tracker is, and how to let it inform your own cognitive processes, please see the video included on the right, "Understand Yourself Better: Thoughts, Feelings, and Behaviors" While on YouTube, please add a "like!"
2. Review at a glance each of the eight questions below (shaded in color). Answering or "living through" the prompts = USING the tracker, at its best! Filter for a single day, or multiple days according to your immediate priorities between writing and self-analysis.
3. One at a time, open each one of the toggles and respond to the prompts. If you get stuck, or run out of time, no worries. Come back and work on it later, when the space and time are right!
4. The first step (question 1A) prompts you to write a situation that you would like to explore. To whichever length you would like to write ... tell the story of the situation you would like to better understand - these could be the kind of things that keep you up at night, or other.
5. After completing each toggle/number, close the toggle so that you remain clear as to what is being asked throughout the tracker process. BUT, go back and review prompts at any time.
6. For the 6th question on Cognitive Distortions, please go (yellow script below) to the toggle where it says, "Abbreviated descriptions of what each of the Cognitive Distortions are, by C.E. Ackerman (2020)," This will help you better understand how each distortion might affect/inform your thinking.
7. After you complete the 8th question, your are given an opportunity to see and Review ALL of your answers, side by side. This is the opportune time to ponder one last time, before letting go. There is only one final question to answer. Be proud of what you were able to accomplish within your own cognitive processes!! Finally, repeat as often as necessary!

The goal is to get to the bottom of the prompts with a clear idea of how you would like to handle the situation that originally may have seemed perplexing. It will help you "own" your experience, through reframing your truths, and then to grow from the experience, in whichever way, you would like to take it. This is about you being intentional, working on cognitive processes, and then, creating your own choices and decisions!

THIS IS IT!!!! Welcome to the S-RT. Enjoy the journey!

Self-Regulation Tracker (S-RT)

https://youtu.be/CKBPha4PvFM

• 1. What is a situation of interest to be explored cognitively (Positive or Negative)? [Catch-it through automatic thoughts ...]

• 2. What kinds of feelings resulted from this situation? Add to the feelings below if you wish?
  [Catch-it through your feelings ...]

• 3. Summarize/reframe thoughtfully a precise/clear description of this situation, AND add what initial behavior/action resulted from it [Catch-it through your thoughts/behaviors ...]

• 4**. What change was/is desired? AND, what had/has gone well? [Check-it through the lens of your own truth ...]**

• 5. What didn't go well? What were/are the obstacles? [Check-it through evidence of what didn't go as planned or expected ...]

• 6. Does any of the following Cognitive Distortions (set of false thoughts) shade/distract your perspective? See below for descriptions
  [Check-it through others' perspective ...]

• 7. Review your three strongest feelings of your specific situation. Then, invest in self-affirmative thinking (Toggle - What are you feeling today?) [Change-your-perspective with realistic positive Self-affirmations ...]
• 8. What have you been able to figure out? How is this applicable now? What do you see as your next small life-step or time investment? [Change-it to new positive realities ...]

• REVIEW - Any last conclusions? How could you improve the thoughts, feelings or behaviors from the initial situation you wrote about? [Changed-realities make for successful thinking ... Good luck!]

• Imgur (February, 2015). Color Wheel

Cognitive Distortions

• Abbreviated descriptions of what each of the Cognitive Distortions are, by C.E. Ackerman (2020)

If there are any questions or suggestions, please leave a comment to either @Ann Garvey or @Conrad Lin, and we will try to respond as quickly as possible. Ideas are very welcome. We hope to adapt the tool, as we learn too. For example:

1. One participant at the live stream suggested that there be some ability for statistical analysis.
2. Another suggested creating a Self-Regulation Tracker as a Co-x3 family edition, where we can link some of our gathered explorations and learn from each other as a community.
3. Another idea (blue script below) is to add a "melting pot" property where the community can learn on their own about Self-regulation, and then share their notes and ideas back to the community, so we can learn to better understand together.
4. GREAT suggestions!! We'll be sure to work on these, and more!