Self Observation - Revision history

Wikiadmin at 17:17, 5 January 2021

2021-01-05T17:17:07Z

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2021-01-04T14:58:56Z

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Wikiadmin at 14:56, 4 January 2021

2021-01-04T14:56:15Z

Wikiadmin at 02:23, 29 December 2020

2020-12-29T02:23:20Z

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2020-12-26T20:31:56Z

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Wikiadmin at 20:25, 26 December 2020

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2020-12-26T20:24:19Z

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Wikiadmin at 19:31, 26 December 2020

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Wikiadmin at 19:13, 26 December 2020

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 * In the CBT study they mention "Daily tracking sheets. Participants were asked to complete daily tracking sheets to monitor and report actual pornography use, which was used as one of the study’s primary outcome measures. This sheet assessed the participant’s frequency and daily time spent viewing pornography, how problematic they felt their use was that day, in addition to their mood,  perceived control over their use, their desire to use, and any notable events that occurred that day. A similar self-report daily tracking sheet was developed by Twohig and Crosby (2011) and utilized by Bridges et al (2014)." ''Proposed Treatment of Problematic Pornography Use: A Cognitive-Behavioral Approach Minarcik (2016)''
 * [https://www.rethinkingdrinking.niaaa.nih.gov/Tools/Interactive-worksheets-and-more/Stay-in-control/Coping-With-Urges-To-Drink-urge-tracker.aspx Reference: Urge Tracker at NIH.gov.]
 [[File:Benjamin Franklin's Chart.jpg|thumb|Benjamin Franklin's Virtues Chart (recommended in ''Sefer [https://hebrewbooks.org/32472 Cheshbon Hanefesh])''. "He worked on one set of behaviors at a time, writing an X each time he didn’t meet his personal goals. (Note: this was a '''mistake''': he hadn’t read our section on positive and negative recording. He should have checked off when he met his goals, not when he didn’t.)"<ref>Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment - David L. Watson, Roland G. Tharp p. 91.</ref>]]

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 == Research ==
-* Timing of Self-Monitoring: When to Record, "Prebehavior monitoring may result in more change than postbehavior monitoring." ''Cormier, S., Nurius, P. S., & Osborn, C. J. (2009). Interviewing and change strategies for helpers: Fundamental skills and cognitive-behavioral interventions (6th ed.). Brooks/Cole.''
+* Timing of Self-Monitoring: When to Record, "Prebehavior monitoring may result in more change than postbehavior monitoring." ''Cormier, S., Nurius, P. S., & Osborn, C. J. (2009). Interviewing and change strategies for helpers: Fundamental skills and cognitive-behavioral interventions (6th ed.). Brooks/Cole. p. 529.''
 * Ongoing assessment of progress is absolutely essential in the development of any skill (Ericsson, Krampe, & Tesch-Romer, 1993)<ref>Ericsson, K. A., Krampe, R., & Tesch- Romer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 361–406.</ref> and ongoing assessment is a central feature of successful plans for change (Kazdin, 1993)<ref>Kazdin, A. E. (1993). Evaluation in clinical practice: Clinically sensitive and systematic methods of treatment delivery. Behavior Therapy, 24, 11–45.</ref>.
 ** See many more sources, explanations and examples in ''Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment - David L. Watson, Roland G. Tharp, Cengage Learning, Ch. 3 - Self-Knowledge: Observation and Recording.'' ("This chapter presents a set of techniques for gaining knowledge about your behaviors, thoughts, and feelings, and about their relationships to specific situations. In order to select and design the best possible plan for change, you need careful records of your behavior and the specific situations in which it occurs.")

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 == Research ==
 * Ongoing assessment of progress is absolutely essential in the development of any skill (Ericsson, Krampe, & Tesch-Romer, 1993)<ref>Ericsson, K. A., Krampe, R., & Tesch- Romer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 361–406.</ref> and ongoing assessment is a central feature of successful plans for change (Kazdin, 1993)<ref>Kazdin, A. E. (1993). Evaluation in clinical practice: Clinically sensitive and systematic methods of treatment delivery. Behavior Therapy, 24, 11–45.</ref>.
 ** See many more sources, explanations and examples in ''Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment - David L. Watson, Roland G. Tharp, Cengage Learning, Ch. 3 - Self-Knowledge: Observation and Recording.'' ("This chapter presents a set of techniques for gaining knowledge about your behaviors, thoughts, and feelings, and about their relationships to specific situations. In order to select and design the best possible plan for change, you need careful records of your behavior and the specific situations in which it occurs.")

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 * Antecedent, Behavior, Short Term Consequences, Long Term Consequences (Changeology)<ref>http://www.changeologybook.com/exercises/determine-my-behavioral-chain/</ref>
 * Date/Time & Triggering Situation, Thoughts, Feelings, Craving Rating (0-10).<ref>''Glasner-Edwards, Suzette. The Addiction Recovery Skills Workbook: Changing Addictive Behaviors Using CBT, Mindfulness, and Motivational Interviewing Techniques (New Harbinger Self-help Workbooks) (pp. 105-108). New Harbinger Publications. Kindle Edition.'' </ref>
 * Lots of calendars - https://www.nova.edu/gsc/forms/timeline-followback-forms.html.
 * Number of Urges to View Pornography, Number of Sessions of Actual Viewing of Pornography, Number of Hours of Actual Viewing of Pornography, Number of Instances of Masturbations.  <ref name=":0">Twohig, M. P., & Crosby, J. M. (2010). Acceptance and Commitment Therapy as a Treatment for Problematic Internet Pornography Viewing. Behavior Therapy, 41(3), 285–295. p. 97. https://doi.org/10.1016/j.beth.2009.06.002. In the CBT study they mention "Daily tracking sheets. Participants were asked to complete daily tracking sheets to  monitor and report actual pornography use, which was used as one of the study’s primary  outcome measures. This sheet assessed the participant’s frequency and daily time spent viewing pornography, how problematic they felt their use was that day, in addition to their mood, perceived control over their use, their desire to use, and any notable events that occurred that day. A similar self-report daily tracking sheet was developed by Twohig and Crosby (2011) and utilized by Bridges et al (2014)."

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 *** How similar is having a thought to acting on it? (0 = Not At All, 100 = Very Similar)
 *** How much does thinking the thought affect whether you will engage in the behavior? (0 = Not At All, 100 = Very Likely)<ref name=":0" />
-* Minarcik, J. (2016):<ref>Minarcik, J. (2016). Proposed Treatment of Problematic Pornography Use: A Cognitive-Behavioral Approach. Theses and Dissertations. <nowiki>https://scholarworks.uark.edu/etd/1453</nowiki></ref>
+* Minarcik, J. (2016):<ref>Minarcik, J. (2016). Proposed Treatment of Problematic Pornography Use: A Cognitive-Behavioral Approach. Theses and Dissertations. <nowiki>https://scholarworks.uark.edu/etd/1453</nowiki> p. 118</ref>
 ** To what extent do I perceive my pornography problem is under control? (1-10 Not at all / Moderately/ Completely)
 ** What is my desire to use pornography today?  (1-10  Not at all Average Extremely high)

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 * Date/Time & Triggering Situation, Thoughts, Feelings, Craving Rating (0-10).<ref>''Glasner-Edwards, Suzette. The Addiction Recovery Skills Workbook: Changing Addictive Behaviors Using CBT, Mindfulness, and Motivational Interviewing Techniques (New Harbinger Self-help Workbooks) (pp. 105-108). New Harbinger Publications. Kindle Edition.'' </ref>
 * Lots of calendars - https://www.nova.edu/gsc/forms/timeline-followback-forms.html.
-* Number of Urges to View Pornography, Number of Sessions of Actual Viewing of Pornography, Number of Hours of Actual Viewing of Pornography, Number of Instances of Masturbations.  <ref>Twohig, M. P., & Crosby, J. M. (2010). Acceptance and Commitment Therapy as a Treatment for Problematic Internet Pornography Viewing. Behavior Therapy, 41(3), 285–295. <nowiki>https://doi.org/10.1016/j.beth.2009.06.002</nowiki></ref>
+* Number of Urges to View Pornography, Number of Sessions of Actual Viewing of Pornography, Number of Hours of Actual Viewing of Pornography, Number of Instances of Masturbations.  <ref name=":0">Twohig, M. P., & Crosby, J. M. (2010). Acceptance and Commitment Therapy as a Treatment for Problematic Internet Pornography Viewing. Behavior Therapy, 41(3), 285–295. p. 97. https://doi.org/10.1016/j.beth.2009.06.002. In the CBT study they mention "Daily tracking sheets. Participants were asked to complete daily tracking sheets to  monitor and report actual pornography use, which was used as one of the study’s primary  outcome measures. This sheet assessed the participant’s frequency and daily time spent viewing pornography, how problematic they felt their use was that day, in addition to their mood, perceived control over their use, their desire to use, and any notable events that occurred that day. A similar self-report daily tracking sheet was developed by Twohig and Crosby (2011) and utilized by Bridges et al (2014)."
 ** Once a week:
 *** How believable are your thoughts and urges to view pornography? (0 = Not At All, 100 = Very Believable)
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 *** How distressing are they? (0 = Not At All, 100 = Very Distressing)
 *** How similar is having a thought to acting on it? (0 = Not At All, 100 = Very Similar)
-*** How much does thinking the thought affect whether you will engage in the behavior? (0 = Not At All, 100 = Very Likely)
+*** How much does thinking the thought affect whether you will engage in the behavior? (0 = Not At All, 100 = Very Likely)<ref name=":0" />
 === Journal Formats ===

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 * Date, Time, Intensity, How Long, What Triggered the Urge, How did I manage It.<ref>https://smartrecoveryaustralia.com.au/wp-content/uploads/2018/04/Urge-Log-Worksheet-SMART-Recovery.pdf</ref>
 * Trigger (what sets me up to use?), Thoughts and Feelings (What was I thinking, What was I feeling), Behavior (What did I do then?), Positive Consequences, Negative Consequences.<ref>Kadden, R., Carroll, K., Donovan, D., Cooney, N., Monti, P., Abrams, D., Litt, M., Hester, R., & Mattson, M. E. (2003). COGNITIVE-BEHAVIORAL COPING SKILLS THERAPY MANUAL. p. 26.</ref>
 * Date, Day, Time, Drink Type, Amount, Std. Drinks, Where, With Whome<ref>''Hester & Miller (2003), Handbook of Alcoholism Treatment Approaches, page 155. (in context of BSCT - Behavioral self-control training).''</ref>
 * Antecedent, Behavior, Short Term Consequences, Long Term Consequences (Changeology)<ref>http://www.changeologybook.com/exercises/determine-my-behavioral-chain/</ref>
 == Research ==

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 * (PPP), a page to chart progress and mark daily success and track struggles toward achievement of goals. This could be a hand-made chart like a month to month grid, but without showing actual calendar days (this is important! Because you want to establish a track record) and so we do NOT mark down failures. Of course they will occur – Don’t mark it down, MOVE ON! Check the box if you carried through on some of your goals and circle the check too inside the box if it was a success through a noteworthy challenge or struggle.  This is how you identify your patterns so you can strategize.  Remember: if you can’t measure it, you can’t manage it!" ''From Play the Yetzer Hara’s game and Win!''
 * SMART Recovery doesn't put a big focus on tracking, it only mentions using some monitoring vs. an [https://smartrecoveryaustralia.com.au/wp-content/uploads/2018/04/Urge-Log-Worksheet-SMART-Recovery.pdf Urge Logging] tool to learn about antecedents for setbacks and successes. It also mentions [[Journaling]].
 == Research ==