Developed by Rosiana L. Azman, Ph.D. (University of Hawai‘i Maui College) and Kelly B.T. Chang, Ph.D. (George Fox University)
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
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.
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.
Types of Recording:
Simple counting of frequency or duration of behaviors.
Distinguish between positive and negative self-recording based on the impact of behaviors.
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.
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.
Four Guidelines:
Record immediately after behavior occurs.
Maintain accuracy in records.
Keep recording simple and straightforward.
Ensure written records are kept for reference.
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.
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.
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.
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.
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
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 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 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.
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.
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.
Four key guidelines to enhance self-observation are:
Immediate Recording: Document behaviors right after they occur to preserve details and context.
Maintain Accuracy: Strive for precision in records to enhance reliability in self-observation.
Simplicity in Recording: Keep the recording process approachable to encourage regular use and lessen the likelihood of avoidance.
Written Records: Ensure records are kept for future reference, facilitating ongoing reflection and analysis.
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.
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.
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.
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.