[form] The name and email field are required info or your work will not be sent Name: [text,r_name,40] Email: [text,r_email,30] REFRAME Experiment Plan work for building confidence in an Alternative Expectation Work this form up to the action step, SEND your work, Carry out the ACTION step, THEN come back and use the form again to fill in the results. If you're doing this, MAKE SURE you check the box to get a copy sent to you of your plan. First choose your alternative or balancing expectation that you do not yet fully believe. Write it in as the thought to be tested. Then (with help if needed) design an experiment to test the new belief. Following that PREDICT the outcome of the experiment (holding the new expectation to be realistic). ------------------------------ TIPS for success 1. Break up your experiments into small stepsSmall steps are easier to do, and what you learn from each small step will help you make bigger steps using this alternative expectation 2. You will need to do a number of experiments before you truly believe a new way of thinking about things. It's easy to believe a thing when the pressure is off, but by experimenting you're being pro-active in future proofing yourself with a thought that matches what is true. 3. Until you try an experiment you may not discover what really happens when you try something new. IF your experiment doesn't turn out as you hoped, it is time to problem solve, NOT QUIT. It helps you dig deeper to really find out what the core expectation or belief is. 4. WRITE down your experiments This is why you're here using this form. Remember "Thoughts disentangle themselves as they move from the lips and down through the pencil tips". By recording them you improve the likelihood you'll learn from them. This is your Expectation or THOUGHT to be experimented with. You write in the expectation in a more realistic form to the one you challenged and found wanting [textarea,expectation or thought to be tested,3,70] How much do you believe this new alternative expectation at present? [list,present_belief_level] [option,Choose,Choose the percentage of belief,selected] [option,Not at all 0%,0% Not at all] [option,10%,10%] [option,20% A little,20% A little] [option,30%,30%] [option,40%,40%] [option,50% Medium,50% Medium] [option,60%,60%] [option,70% A lot,70% A lot] [option,80%,80%] [option,90% Quite a lot,90% Quite a lot] [option,100% Confident,As clost to 100% as I can be] [/list] A WARMUP to help you work this PLAN What do you now expect? [text,this is what I now expect,80] When do you plan to start expecting this new way? [list,when I will start using my new expectaiton] [option,0,Choose the time frame] [option,today only,Today] [option,tomorrow,Tomorrow] [option,next few days,In the next few days] [option,this week,During this week] [option,next few weeks,Within the next few weeks] [option,This month,Before this month is complete] [option,Over the next 3 months,Before the next 3 months is complete] [/list] If some other time frame then what? be specific or it will probably never happen [text,my time frame is,70] Why do you want to use this new expectation? [textarea,this is why I want to use this new expectation,3,70] OKAY THE WARMUP IS FINISHED NOW GET DOWN TO WORKING YOUR ACTION PLAN OUT -------------------------------------------------------------------------------- This is now where you take time to design your EXPERIMENT, then identify possible problems and develop strategies to overcome them. To help you with this designing, ask yourself, "IF a person believes this, THEN what kind of things would they be free to do?" The answer will be relative to the expectation you developed your alternative from. This is my Experiment (specific terms not general) Describe what you will head out and actually do while matching your expecting with reality [textarea,my experiment,5,70] This is my Prediction for the outcome What sort of outcome do you think there will be for you while you do this holding of an expectation that matches the reality? [textarea,my prediction,5,70] Possible Problems I can see that will block my prediction coming true Place a check by those descriptions which come close to describing the thinking blocks [checkbox,perform well]I may demand I perform or achieve well [checkbox,approval]I may be concerned about winning the approval of others [checkbox,inadequate]If I don't get what I want I may take it to mean I am inadequate or a failure [checkbox,fairly treated]I may hold that others must treat me fairly and considerately [checkbox,unfrustrated]I may hold that others must not frustrate me [checkbox,labels on others]IF others do the above two I may condemn them or label them inaccurately [checkbox,life give me what I want]I may hold that Life (as in the world at large) must give me the things I want [checkbox,keep from harm]I may expect I should be kept from all harm or discomfort (emotional and physical) [checkbox,unbearable]I may hold that if Life doesn't deliver on either of the above I find it unbearable [checkbox,never happy other wise]I may conclude that if I don't get most of the above I really cannot be happy ANY other possible blocks? [textarea,other possible_problems,5,70] Strategies I could use to overcome the problems I have noted Please note which ones you are presenting strategies for [textarea,my_problem_strategies,5,70] LAST question: WHAT do you anticipate you will learn from doing this experiment? [textarea,learn_from,3,70] -------------------------------------------------------------------------------------- PROGRESS REPORTS Please EMAIL the counsellor on how its going. Experiment plans require frequent working to build up belief or trust in them. If it is not working out it may only mean you have to do some more work on the core behind it TELL HIM or HER about 1. The OUTCOME of your experiment (fill in after you've done it) 2. How much did the outcome supported the thought that was tested 3. Share what the level of your belief is in the alternative after your experiments with it? [checkbox,send copy,checked] SEND me a copy of this experiment plan work please [submit,SEND this Entry][reset,Start Over again] [/form]