A variety of kinds of research (Nisbett & Ross, 1980; Stunkard, 1958) suggests that we tend to be inaccurate in our casual assessments of our behavior. This can be a problem in that we:

• may inaccurately define "the problem" we face

• often fail to identify the antecedents and consequences to our maladaptive behaviors

• may be unable to identify change when it occurs.

To assist you in getting a feel for the advantages to this process, begin keeping good records on one behavior that you might be interested in changing in a structured diary. For this process:

• Choose a behavior that you can observe easily and relatively frequently.

• For a period of at least one week record the events immediately prior to your problematic behavior (antecedent events) and the consequences to your behavior. Consequences can include thoughts ("I am so stupid."), feelings such as pride or shame, and external reinforcements and punishments.

  Make your observations as rapidly and easily as possible. You will be more accurate in your observations and get more useful detail when you make your observations immediately after your behavior. I find it easiest to make observations in three columns (antecedents, behaviors, consequences) on notecards or paper.

• Do you note anything which predicts which situations are most problematic for you? Do you smoke around one friend and at meals? Do you eat fattening foods when bored or depressed? Are you less assertive when you are depressed?

• Can you draw any conclusions about what you might do to start a change process from a cognitive-behavioral point of view?

Page by jms
URL= http://psy1.clarion.edu/jms/cptbaseline.html

Last updated August 31, 1998