Do you have a habit that you want to stop? If so, one of the first steps is to identify when, how, and why the behavior occurs. You can learn more about your behavior by keeping a log of when the behavior occurs and what is going on right before you engage in the undesired behavior. Note the cues that trigger the behavior and consequences that result from that behavior.
Keep a log of your behavior for the next week. This will help you identify patterns related to the behavior. Record any relevant information such as your mood and when the unwanted behavior occurs. Make sure to 1) write down your observations; 2) keep your log simple; and 3) log the information as soon as you can. You may note:
Before the behavior:
- who you were with
- what you were doing
- where you were
- what you were telling yourself
- what your thoughts were
- what you were feeling
- what else were you doing
While engaging in the behavior:
- what did you tell yourself
- what other thoughts did you have
- what were you feeling
Because of engaging in the behavior:
- what happened
- did you have a physical reaction
- how did you feel after
Keep this log for a week and next week we will create a plan to stop the behavior. Some common undesired behaviors include: smoking, procrastinating, not exercising, drinking too much, doing drugs, negative self-talk, unhealthy eating…
It’s never too late to become who you want to be. I hope you live a life that you’re proud of, and if you find that you’re not, I hope you have the strength to start over. — F. Scott Fitzgerald
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