Rastreando e Parando um Erro de Pensamento

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Week 11 Application Activity: Track and Stop a Thinking Error
Name: 
Instructions
Follow the steps below to complete this assignment.
Part 1: Track a Thinking Error
Choose a thinking error from the course. Track how many times (instances) you commit this thinking error over a 24-hour period. 
1. Record each instance on the provided table within the appropriate 60-minute time block (see sample). 
2. Write what you were doing when the thinking error happened. 
3. Note any concentrations of thinking error instances. 
4. Answer the follow-up question.
Note: It will be helpful for you to be very honest with yourself as you track your chosen thinking error. Many people find that if they are truly honest, they see much evidence of thinking errors in their lives. Don’t be afraid to be honest as you track. 
Go on to the next page. 
Thinking Error Tracking Sheet and Reflection
The thinking error I chose to track is Giving Up The total number of instances over this 24-hour period is 05
	Time
	Instances
	What you were doing when it happened?
	5:00 AM
	
	
	6:00 AM
	0
	Waking up
	7:00 AM
	1
	Study
	8:00 AM
	0
	Study
	9:00 AM
	0
	Study
	10:00 AM
	0
	Study
	11:00 AM
	1
	Study
	12:00 PM
	0
	lunch
	1:00 PM
	0
	work
	2:00 PM
	2
	work
	3:00 PM
	0
	work
	4:00 PM
	0
	work
	5:00 PM
	1
	work
	6:00 PM
	0
	work
	7:00 PM
	1
	Working out
	8:00 PM
	0
	Go home
	9:00 PM
	0
	Dinner
	10:00 PM
	0
	Reading
	11:00 PM
	0
	Go to Sleep
	12:00 AM
	
	
	1:00 AM
	
	
	2:00 AM
	
	
	3:00 AM
	
	
	4:00 AM
	
	
1. By tracking this thinking error, what did you learn about it and its impact on you? Use evidence from the tracker above to support your answer.
I learned that I have this problem in a single day more times than I thought 
Go on to Step 2 on the next page. 
 
Part 2: Use S.T.A.R.
STAR stands for Stop, Think, Act, and Reflect. Use this method to stop thinking errors in progress and find a different path to a better outcome. Practice doing this today. When you sense that you are committing a thinking error, take time to move yourself through these steps. Record what happened in each of the spaces below.
1: Stop
Realize you are committing a thinking error and do your best to stop it.
Describe the situation when you realized you were committing the thinking error. What was the thinking error? Where were you? How did you feel?
The thinking error was giving up and I was doing a hard task at word and a felt insufficient for a moment and it’s not pleasant to feel this way. 
2: Think
Trace the thinking error back to one or more sources.
List one or more events or emotions that could have contributed to your thinking error. For example, did you skip breakfast and are now hungry? Were you disappointed about something? 
I was hungry because I forgot to bring my snack to work 
3: Act
Do something to change your physical and mental state so that you stop committing the thinking error.
Describe what you did to change your physical and mental state. For example, did you address any BLAHST issues (bored, lonely, angry, hungry, stressed, tired)? Which ones? Did you reach out to Heavenly Father for help changing your heart? 
To create a better eating habit and prepare my meals before going out 
4: Reflect
Reflect on your effort and evaluate how well you were able to stop the thinking error.
Reflect on your effort. What went well? Why? What didn’t go well? Why? What can you do the next time you are tempted to commit this thinking error? 
It didn’t go well; I did not deliver the quality I wanted, and it was not even close to what I could have archived.