Schema · Tracking
Schema Diary
The between-session entry form
The between-session workhorse. One entry per triggering event, completed as soon after as possible — the point is not to feel better on the page, it is to get the schema on paper while the detail is still there.
Entry 1
Trigger — what happened
Feelings, and the intensity out of 10
What I thought at the time
Schema(s) firing
Healthy-adult view: what a fair reading of this situation is
What I actually did
What a healthier response would have been
Entry 2
Trigger — what happened
Feelings, and the intensity out of 10
What I thought at the time
Schema(s) firing
Healthy-adult view: what a fair reading of this situation is
What I actually did
What a healthier response would have been
Reading both entries back — the pattern they share