Plan One Thing to Do Differently
A before-and-after log for one situation that keeps happening: what you usually do, what you'll try and what actually happened.
An Iroko Health tool, drawing on behavioural experiments from cognitive behavioural therapy (CBT).
What this can look like
Same argument, same reaction, same regret. You could describe the pattern to a stranger. It happens anyway.
Why it happens
Insight happens when you're calm. The pattern happens when you're not. In the moment, your default response is faster than anything you figured out afterward. Change comes from planning one specific thing to do differently, trying it, and seeing what happened.
How to use it
5 minutes before, 5 minutes after
- Pick one situation that keeps happening.
- Write what you usually do.
- Write one thing you'll try next time.
- After it happens, write what you actually did.
Short on time? Tried it? Yes, partly, or no.
Afterwards, ask yourself
What got in the way, or what helped?
This tool is one small place to start. You might know what you want to change and still find it hard to do, or hard to put into words what comes up. That's normal. It's a big part of the work in counselling: getting to the bottom of what's happening, so it's easier to say and easier to change.
If this keeps happening
When the same thing keeps coming back, it's usually a pattern rather than a bad week. Understanding what sets it off, and practising a different response, is something we work on often in counselling.
This page is general information. It isn't a diagnosis or a replacement for therapy.
If you're thinking about ending your life or you're in crisis, call or text 9-8-8 in Canada, or call 911.
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