Miles Kim

2.18.19
Daily Mood Log

Upsetting Event: I’m just broken, even with these efforts to try to combat thoughts I won’t be able to get to losing weight, studying
for finance, and making friends.

Emotions: Before % After %

Depressed 95%
Anxious 95%
Ashamed 100%
Worthless 100%
Lonely 95%
Self-conscious 95%
Hopeless 100%

Negative Thoughts %Before %After Distortions Positive Thoughts %Belief

1. No matter how hard I try, I’m
different and won’t achieve
my goals.
2. I never have the energy to do
anything towards my goals. I
feel like there’s no point in
doing this.
80% AON, OG, MF, I can reflect and learn from my mistakes. I know it’s a 0%
DP, FT, MAG, long and arduous process but I need to start
SB somewhere in the progress. While this might seem
like a long journey, even with this whole CBT
technique thing. I know this is complementing my
ability to recognize in a more level headed fashion
that I can do this.
100% AON, OG, MF, I remember when I was in high school, I had the 0%
DP, FT, MAG, energy. I know it’s within me. You are right about the
SB fact that I currently have no energy. But honestly, I
know it’s the positivity that I need to spur in my
thoughts that will curate this energy that I need to
breed action.
3. I try to do these techniques
but I feel like it’s still
hopeless, there is no way out
by simply changing your
thought dialogue you won’t
achieve your goals.
100% AON, OG, MF, I do feel slightly better and feel more motivated after 0%
DP, ,FT, MAG, doing few techniques and doing this by the way I
SB should be. I am wasting time anyways, so might as
well “waste” this time doing this then. If anything it
probably would have little positive effect.

Negative Thought: 3. I try to do these techniques but I feel like it’s still hopeless, there is no way out by simply changing your thought dialogue
you won’t achieve your goals.

 Downward Arrow Technique

 What-If Technique
 Double-Standard Technique
 Examine the Evidence.
 Experimental Technique
 Reattribution
 Be Specific
 Thinking in Shades of Gray +
 Paradoxical Magnification +
 Externalization of Voices
 Acceptance Paradox
 CBA
 Double Paradox
 Devil’s Advocate
 Little Steps for Big Feats
 Cognitive Flooding
 Image Substitution
 Feared Fantasy

Thinking in Shades of Grey:

  That’s true, to a certain degree when you overhaul your language that won’t get you to do some actions. But, even changing
your negative dialogue to a certain degree increases your chance of breeding action. If that’s the case, then you are at least
making progress and that’s great man. 

Paradoxical Magnification:
 You’re right. There is no fucking way you can change the script of your dialogue and change how you act. Millions of all your
haters from Northwestern, will print out your script and scorn and laugh at you. Prevent you from doing any actions by
yelling at you and whipping you. You will be the talk of Chicago news as “This fatty looks like Golem – The epitome of
shame.” You are going to have pictures of Graveler and Golem by your side and people scorn at you for even trying.

Externalization of Voices:

-: When you try to change the script in your dialogue, you are wasting your time and energy which you waste constantly always. Just
sit your ass back down and don’t try.

+: Yeah I mean unlike before, I do feel like dialogue script and changing my thoughts was a waste of time. I was wondering what the
point of this whole David Burns Effect was anyways. But the thing is, I do feel slightly better and feel more motivated after doing few
techniques and doing this by the way I should be. I am wasting time anyways, so might as well “waste” this time doing this then. If
anything it probably would have little positive effect. May as well try doing this.

-: Yeah whatever, you are just wilting away then. You will always have no energy, be listless and fail at all your goals to achieve. You
have been doing this for quite some time and still fruitless!

+: I remember when I was in high school, I had the energy. I know it’s within me. You are right about the fact that I currently have no
energy. But honestly, I know it’s the positivity that I need to spur in my thoughts that will curate this energy that I need to breed
action. Even as I’m typing this now, I do feel somewhat more energetic. There is a little part of me that wants to use Little Steps for
Big Feats and create a habitual system to rely on to push myself to do a little more than what I usually amount to doing.
-: Yeah, dude but little effort isn’t enough. This is too overwhelming. You won’t get to do it. You have no ability to achieve your goals.
It will never come about, so why even try?

+: I can reflect and learn from my mistakes. I know it’s a long and arduous process but I need to start somewhere in the progress.
While this might seem like a long journey, even with this whole CBT technique thing. I know this is complementing my ability to
recognize in a more level headed fashion that I can do this. I need to focus on stretching my process even more. What makes me the
holy grail of failure that I’m like some golem dude that just cannot budge. I need to find ways for me to put in more effort.