Changemaking: Tool: Assign a time to examine and think about the problem

Changemaking Disclaimer

Disclaimer: I am not a therapist and nothing on this site should be construed as a substitute for seeking professional counsel with a liscensed therapist, physician, or mental health worker. I am a personal coach, and as such, assist people in making personal changes toward getting more of what they want in their lives. I do not do therapy. The information on this site is to be used with these facts in mind. And, as always, be sure and use your own good judgment in when and how and if you use or apply anything suggested or presented here. It should not be used a substitute for therapy or medical care. Pat Gundry

People become preoccupied with whatever disturbs or troubles them. To change this, assign a time every day to examine the issue or area and keep the appointment. 15 minutes a day is probably enough time to concentrate and plan a next action to take.

Then, if the subject comes to mind during the day, write down any concern you need to, and then remind yourself that you do not need to think about it now, that you will think about it at the appointed time.

Then, when the time comes, give your full attention to the subject. Break it down into small pieces, and look for a reasonable action to take. Then take that action.

In a followup session evaluate the effectiveness of the action step, and plan another, or re-do it, or change to another area for examination.

If you have a place for your thoughts and concerns and give them their place, you will find they gradually stop intruding into the rest of your day.