Journal 5 Min 350 words

Chapter 5 Journal For instructions on how to complete journal assignments and info on how they will be graded, please refer to the syllabus.

Introduction: In order to outsmart a mindset problem, and keep it from gaining control, it’s important to become better acquainted with the problem.

Goals: • Practice externalizing mindset problems. • Learn how to recognize the occurrence of mindset problems even when it’s not

obvious. • Gain a deeper understanding of mindset problems and how they influence.

Instructions: 1. Identify three (3) “I am” statements that you make the most that are related to a

mindset problem. 2. Rephrase the “I am” statement in an externalizing way. Example: I am a

procrastinator. → Procrastination works to convince me that important work is always better left until tomorrow.

3. Choose one of your “I am” statements that you identified. Applying Cognitive Reframing, establish a new relationship to one of those problem using the "externalizing the problem" process. Answer the following narrative questions to hear the problem and under the influence of the problem:

Hear Your Problem

• o § If it had a voice, what would it sound like? § If it had a theme song, what would it be? § If it had a quote, what would it be? § When you’re trying to accomplish something or follow through on something

important—especially if that task is hard, or you feel like life is extra stressful or maybe even boring—what does your problem try to convince you of:

• o

§ § About yourself?

§ About life? § About the possibility of being a successful student?

Understand the Influence of the Problem

• o § When your problem is taking over and winning, what is it trying to convince

other people about you? § What are you most tired of putting up with that your problem causes when it

gets the best of you? § Does your problem want the same thing for your future that you do? § How would you prefer things to be in your life currently and in the future?

Example: Hear Your Problem

• If it had a voice, what would it sound like? Procrastination would be loud and obnoxious. It would yell over anything I tried to say to it.

• If it had a theme song, what would it be? “Float On,” by Modest Mouse

• If it had a quote, what would it be? “I'll think about that tomorrow.”

• When you’re trying to accomplish something or follow through on something important—especially if that task is hard, or you feel like life is extra stressful or maybe even boring—what does your problem try to convince you of: o About yourself?

Procrastination is trying to convince me that I’m better off putting off important tasks and enjoying myself in the moment, even if it’s just going to cause me more stress later.

o About life? That maybe I don’t need to be doing hard or boring things.

o About the possibility of being a successful student? If schoolwork is hard or boring, then maybe I don’t need to be a student or I’m not smart enough or willing enough to be a student.

Understand the Influence of the Problem

• When your problem is taking over and winning, what is it trying to convince other people about you? Procrastination is trying to convince people that I am lazy and unreliable.

• What are you most tired of putting up with that your problem causes when it gets the best of you?

I am tired of the additional stress I feel when I’m rushing to get something done that I could have done sooner. I’m also tired of people thinking that I’m unreliable.

• Does your problem want the same thing for your future that you do? Not at all

• How would you prefer things to be in your life currently and in the future? I would prefer to have less stress from putting things off and for people to believe they can trust me.