WatsonTharpe_Ch03

Self-Knowledge: Observation and Recording

Chapter 3 Overview

• Developed by Rosiana L. Azman, Ph.D. (University of Hawai‘i Maui College) and Kelly B.T. Chang, Ph.D. (George Fox University)

Key Topics Covered

• Why we observe ourselves

• Structured diaries

• Recording frequency and duration

• Rating the intensity of emotions

• Practicalities of record keeping

• Reactive effects of self-observation

• Solving problems in recording

• Planning for change

• Making a graph

Why We Observe Ourselves

• Memory Inaccuracy: We often do not remember our pasts accurately.

• Casual Self-Assessments: These are typically incorrect and may not reflect reality.

• Emotional Avoidance: Sometimes we avoid remembering certain events accurately.

• Discrepancy Between Beliefs and Truth: There is often a mismatch between what we believe to be true and the actual truth.

• Attention to Small Changes: It's essential to recognize and monitor small changes in behavior and feelings.

Structured Diaries

• Components of Structuring:

  • Antecedents: Record details including Who? What? Where? When? Why?

  • Behaviors: Document actions, thoughts, and feelings.

  • Consequences: Note the outcomes of observed behaviors.

• Purpose: Helps to understand which situations influence behavior.

Recording Frequency and Duration

• Types of Recording:

  • Simple counting of frequency or duration of behaviors.

  • Distinguish between positive and negative self-recording based on the impact of behaviors.

Rating the Intensity of Emotions

• Benefits of Rating:

  • Discover antecedents that lead to intense emotional reactions.

  • Identify strategies for improvement.

  • Track progress over time through incremental changes.

• Method: Combine use of rating scales, frequency counts, and duration notes for more comprehensive understanding.

Practicalities of Record Keeping

• Recording Timing: Record target behaviors immediately for accuracy.

• Process Documentation: Keep track of processes leading towards your goals.

• Ease of Recording: Simplify the recording process as much as possible to improve consistency.

Rules of Self-Observation

• Four Guidelines:

  • Record immediately after behavior occurs.

  • Maintain accuracy in records.

  • Keep recording simple and straightforward.

  • Ensure written records are kept for reference.

Reactivity and Self-observation

• Behavior Change: Observation can alter behavior; undesired behaviors may decrease while desired behaviors increase.

• Leveraging Reactivity: Change timing of observations to manipulate and enhance behavior reactivity.

Solving Problems in Record Keeping

• Addressing Absentmindedness: Practice mindfulness to enhance attention.

• Recording Challenges: Use reminders to help prompt accurate and timely records.

• Developing Self-Directed Plans: Undertake minor projects aimed at improving recording methodologies.

• Reliability Objective: The overarching goal is to achieve reliability in self-recording.

Planning for Change

• Baseline Recording: Collect data on behaviors without attempts to change to understand initial patterns.

• Baseline Measurement: Only necessary if target behaviors occur; otherwise, the baseline is zero.

• Duration for Baseline: Continue until clear behavioral patterns emerge, typically over a week.

Making a Graph

• Graph Structure:

  • Horizontal Axis: Represents passage of time.

  • Vertical Axis: Represents the goal or target behavior being recorded.

• Utility of Graphs: Can effectively showcase gradual improvements or highlight setbacks throughout the progress.

Self-Knowledge: Observation and Recording

Chapter 3 Overview

Developed by Rosiana L. Azman, Ph.D. (University of Hawai‘i Maui College) and Kelly B.T. Chang, Ph.D. (George Fox University)Key Topics Covered:

• Why we observe ourselves

• Structured diaries

• Recording frequency and duration

• Rating the intensity of emotions

• Practicalities of record keeping

• Reactive effects of self-observation

• Solving problems in recording

• Planning for change

• Making a graph

Why We Observe Ourselves

Self-observation is essential for several key reasons:

• Memory Inaccuracy: Humans often fail to accurately recall past events or behaviors, leading to distorted self-perceptions. Studies show that recalling specific details about personal experiences can become clouded by time or emotion.

• Casual Self-Assessments: Individuals commonly engage in informal self-assessments that may lead to misconceptions about their behaviors or emotional states. These self-assessments rarely provide a complete or accurate picture.

• Emotional Avoidance: Certain events or feelings may be uncomfortable, prompting avoidance behavior and impairing accurate self-reflection.

• Discrepancy Between Beliefs and Truth: There is frequently a substantial gap between beliefs about oneself and the reality of one's experiences, necessitating self-observation for clarity.

• Attention to Small Changes: Monitoring minute changes in behavior and feelings is vital for growth and development, allowing individuals to adjust their strategies and approaches effectively.

Structured Diaries

Structured diaries serve as a valuable tool in self-observation. Key components include:

• Antecedents: Documenting specifics of situations like Who? What? Where? When? Why? helps to provide contextual understanding of behaviors.

• Behaviors: A detailed account of actions, thoughts, and feelings fosters a deeper understanding of one's behavioral patterns.

• Consequences: Recording the results of behaviors is crucial for recognizing patterns and influences on personal behavior.

• Purpose: Understanding how specific situations influence behavior guides individuals in modifying their actions and responses in the future.

Recording Frequency and Duration

Recording behaviors can encompass various methods:

• Simple Counting: This can include tallying the frequency of behaviors or the duration of specific activities, offering quantitative data for analysis.

• Positive vs. Negative Self-Recording: Differentiating between positive and negative behaviors based on their impact on the individual is essential; understanding the consequences guides personal growth.

Rating the Intensity of Emotions

There are significant benefits to rating emotional intensity, which includes:

• Discovery of Antecedents: This process reveals triggers that lead to intense emotions, providing insight into emotional reactions.

• Improvement Strategies: Identifying patterns assists individuals in formulating strategies for emotional regulation and improvement.

• Progress Tracking: Incremental changes can be documented, highlighting development over time and providing metrics for self-assessment.

• Methodology: Employing rating scales alongside frequency counts and duration notes yields a more comprehensive understanding of emotional dynamics.

Practicalities of Record Keeping

Effective record keeping requires attention to detail:

• Recording Timing: Immediate documentation of behaviors ensures accuracy and reliability in self-reports.

• Process Documentation: Tracking the steps taken towards achieving personal goals is paramount for self-reflection and adjustment.

• Ease of Recording: Simplifying the recording process minimizes barriers to consistent self-observation, encouraging regular practice.

Rules of Self-Observation

Four key guidelines to enhance self-observation are:

1. Immediate Recording: Document behaviors right after they occur to preserve details and context.

2. Maintain Accuracy: Strive for precision in records to enhance reliability in self-observation.

3. Simplicity in Recording: Keep the recording process approachable to encourage regular use and lessen the likelihood of avoidance.

4. Written Records: Ensure records are kept for future reference, facilitating ongoing reflection and analysis.

Reactivity and Self-observation

Self-observation can impact behaviors significantly:

• Behavior Change: By observing oneself, there can be an unintended change in behavior; typically, undesirable behaviors may decrease while desired behaviors tend to increase due to increased awareness.

• Leveraging Reactivity: Shifting the timing of observations can create a strategic approach to foster or reinforce desired behavioral changes.

Solving Problems in Record Keeping

Address potential barriers to effective record keeping by:

• Mindfulness Practice: Engaging in mindfulness techniques can enhance attention, making it easier to remain aware of behaviors.

• Use of Reminders: Setting reminders can prompt timely and accurate record-keeping practices to combat absentmindedness.

• Developing Self-Directed Plans: Initiate small projects aimed at refining recording methods and enhancing self-observation reliability.

• According to Objects: A focus on achieving reliability should be a central aim in refining self-recording techniques.

Planning for Change

Effective planning requires an understanding of current behaviors:

• Baseline Recording: Collect data on behaviors prior to any change attempts to establish a reference point for improvement.

• Baseline Measurement: This measurement is only necessary if target behaviors are identified; otherwise, it is reasonable to consider the baseline as zero.

• Duration for Baseline: Continue baseline recording until clear patterns of behavior are observed, typically over one week.

Making a Graph

Utilizing graphs can visually represent progress:

• Graph Structure:

  • Horizontal Axis: Reflects the passage of time.

  • Vertical Axis: Represents the goal or target behavior being recorded.

• Utility of Graphs: Graphs are effective tools for showcasing incremental improvements or identifying setbacks throughout the self-assessment process, providing visual clarity on the journey of self-improvement.