1. Chapter 3 Self Knowledge: Observation and Recording 1 1

2. Why Observe Ourselves?

3. The Mechanics of Recording Observations

4. Structured Diaries Antecedents A Behaviors B Consequences C Nov. 1. Got in a fight with Stephanie in the morning about the Chargers. Went shopping & charged $250 on my credit card. At first, I felt excited about my new clothes but then I felt guilty & anxious about the credit card. Nov. 4. My dog, Scruffy, died this afternoon. Wanted to distract myself with shopping but instead, I stayed home and made a scrapbook of Scruffy. I felt proud of myself for not shopping at such a hard time. Nov. 12. Broke up with my boyfriend this morning. Went shopping & charged $100 to my credit card I didn’t even like the clothes I bought and I just felt angry at myself for charging my card. 2 2

5. Counting: Recording Frequency and Duration 3 3

6. Positive & Negative Self Recording 4 4 Avoided sugarExercisedStopped eating at 7pm Only ate 3 meals & 2 snacks Mondayxxx Tuesdayxx Wednesdayxx Thursdayxxxx Fridayxx Saturday Sundayx

7. Rating the Intensity of Emotions TimeRatingComments Breakfast5Feel okay. Had a bad dream that I was a failure. Lunch6Feel a little better. My boss told me that I was doing a great job. Made my co-worker, Jon, laugh really hard over a joke I told, it was a good conversation. Dinner4Ate dinner alone. Feel lonely. Called my mom and she didn’t answer. Bedtime2My mom still hasn’t called back. In fact, no one has called. Going to bed alone…again. 5 5

8. Combining Types of Record Keeping 5 5