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Self Talk Log

Self Talk Log

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Published by CTV_Montreal
111219 Lifetime Fitness segment pt. 3 of 3
111219 Lifetime Fitness segment pt. 3 of 3

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Published by: CTV_Montreal on Dec 19, 2011
Copyright:Attribution Non-commercial

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12/19/2011

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Self-TalkLog
Thepurposeofthisexerciseistofamiliarizeyouwithyournegativeself-talk.Thisskillisespeciallyeffectiveforlearningtochangenegativeself-talktopositiveself-talk.
Directions
:1.
 
Completetheself-talklogfor1-3days(printoutasmanycopiesasyouwant).Thisincludesidentifyingaminimumof3criticalincidentsinyourdaythatelicitedapositiveselfstatement,and3criticalincidentsthatelicitedanegativeselfstatement(i.e.,6criticalincidentsperday).Foreverynegativeselfstatementrecorded,writeacounterargumentthatchangesthenegativeselfstatementtoonethatispositive.Forexample,theselfstatement“Ican’tbelieveImadesuchastupidmistake,Imustbeanidiot!”wouldrequireacounterargumentsuchas“Mistakeshappentoeveryone,Iwillusethisopportunitytolearn.”2.
 
Youcanalsoperformapaper-cliptestasawayofassessingyournegativeself-talk.The“paper-clip”testexaminesthenumberofnegativeself-statementsyousaythroughthewakinghoursofyourday.Beginthedaywithapocketfullofpaperclipsoranothersmallitem.Moveonepaper-clip(orsmallitem)totheoppositepocketeachtimeyoubecomeawareofanegativeself-statement.(Rememberwhichpocketiskeepingtrackofthenumberofnegativeself-statement!).Attheendofyourday,recordthenumberofpaper-clips(orsmallitems)youhavemovedfromtheoriginalpocketonyourself-talklogsheet.3.
 
Lookoveryourlogandthinkofthefollowingquestions:
 
Whatareyourthreemostcommonpositivestatements?
 
Whatwereyourthreemostcommonnegativestatementsandthecounterargument?
 
Whatwasyourscoreforthe“paper-clip”test?Didthissurpriseyou?Whatcanyoudotoreducethenumberoftimesyouusenegativeself-talkinyourday?

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