[form] Name: [text,name,40] Email: [text,email,30] REBT HOMEWORK ACTION PLAN worksheet (Problem Solving) This form is for when you identify a problem issue you can ACT on to adjust reality. The goal is to make an action plan for solving it. After you've actioned your plan, use your emailed copy, come back online, and fill in the appropriate section. A word processor is handy for this as you can cut and paste. (It may help you to print off a copy of this page for reference) The aim of an ACTION PLAN is to put your chosen strategy into effect i.e. To act on your thinking so that what you expect is realistic and can be met by reality (self, others, life); to act on your reality if its feasible and your expectation is rational; to act by disengaging and calling a NO DEAL. The Options you have are all in your ROLE which is the ACTION tool where you function as Consumer-supplier. The plan is essentially you figuring out what you need to give, to not give, to receive, to not receive so that your expectation is met OR your expectation is adjusted to match what's possible. OKAY here we go... What do you want? [text,this is what I want,80] Where can it be found? [text,this is where I will find -it-,80] When do you expect to get -it-? [list,when I will get it] [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] Why do you want -it-? [textarea,this is why I want -it-,3,70] Who can supply -it- or help you get it? [checkbox,I can supply it] I can [checkbox,others can supply it] Others can Any other sources of supply? [text,other means of getting it are,80] What might block you getting it? [checkbox,finances] Financial constraints [checkbox,motivation] Motivation [checkbox,Mixed emotions] I've got mixed emotions about getting it [checkbox,abilities] I don't have the skills required. [checkbox,negotiation] I am not effective in negotiating Any other blocks? [textarea,other blocks are,3,80] What are you prepared to supply those who help you? I.e. What's the "WIN" in it for them? [textarea,I am prepared to supply,2,70] -------------------------------------------------------------------------------- THE HOMEWORK ACTION PLAN THE GOAL of this ACTION PLAN is to adjust [radio,plan,adjust reality] Adjust reality by acting upon it/them/myself [radio,plan,adjust my thinking] Adjust my expecting-thinking to match what is true and real [radio,plan,no deal] To disengage because the cost of adjustment of either is too high WILL your goals involve changing things within your control? Setting goals that are under your control means that you have a good chance of reaching them. In the work example, you cna probably find out what expectations your supervisor has for the department manager and you can probably meet them. Hopefully, you will feel a sense of satisfaction as you improve your job performance. However, a manager position may not become available or a relative of the company's owner may be appointed to the position despite your best efforts. [list,goalcontrol] [option,select,Select which is true for you,checked] [option,me,My goal involves me trying to make changes outside of my control] [option,others,My goal involves others making most of the changes] [option,onlyme,My goal involves me making changes largely within my control] [/list] ==================================================================================== BUILDING an ACTION PLAN is about knowing what you want you need MORE of, LESS of or to CONTINUE as usual Each of these are answered in terms of the chosen strategy 1. What I want LESS of is Getting LESS of something means STOPPING something happening. What do you need to have STOP so that your strategy will be put into practice? WHAT I WANT LESS OF BY USING THIS HOMEWORK TOOL [textarea,what I want less of,5,70] Here are (up to) 6 specific STOP steps (if you need less that's ok) Describe them as specific - realistic things you will do or not do

• 1. [text,1stSTOPstep,80]
• 2. [text,2ndSTOPstep,80]
• 3. [text,3rdSTOPstep,80]
• 4. [text,4thtSTOPstep,80]
• 5. [text,5thtSTOPstep,80]
• 6. [text,6tSTOPstep,80]

• 1. [text,1stSTOPclue,80]
• 2. [text,2ndSTOPclue,80]
• 3. [text,3rdSTOPclue,80]
• 4. [text,4thSTOPclue,80]
• 5. [text,5thSTOPclue,80]
• 6. [text,6thSTOPclue,80]

• 1. [text,1stKEEPstep,80]
• 2. [text,2ndKEEPstep,80]
• 3. [text,3rdKEEPstep,80]
• 4. [text,4thtKEEPstep,80]
• 5. [text,5thtKEEPstep,80]
• 6. [text,6tKEEPstep,80]

• 1. [text,1stKEEPclue,80]
• 2. [text,2ndKEEPclue,80]
• 3. [text,3rdKEEPclue,80]
• 4. [text,4thKEEPclue,80]
• 5. [text,5thKEEPclue,80]
• 6. [text,6thKEEPclue,80]

• 1. [text,1stSTARTstep,80]
• 2. [text,2ndstSTARTstep,80]
• 3. [text,3rdSTARTstep,80]
• 4. [text,4thtSTARTstep,80]
• 5. [text,5thtSTARTstep,80]
• 6. [text,6tSTARTstep,80]

• 1. [text,1stSTARTclue,80]
• 2. [text,2ndSTARTclue,80]
• 3. [text,3rdSTARTclue,80]
• 4. [text,4thSTARTclue,80]
• 5. [text,5thSTARTclue,80]
• 6. [text,6thSTARTclue,80]