1Week 2 Journal Project Outline TemplateUse this template.docx
- 1. 1 Week 2 Journal: Project Outline Template Use this template to jot down notes and develop an initial outline for your Personal Improvement Project. Remember that an outline is informal; it is meant to be a tool to help prepare for the steps of your project and the writing of your report in Week 6. Part 1: Aim · What is the topic of your project? · What is the aim(s) of your project? Make sure the aim is measurable (e.g., Improve in X way by X%). Part 2: Process Analysis · What is the process you are studying? · Who are the people involved? · Where does the process start and end? Part 3: Measurement · What are you measuring? · How are you collecting the data? Part 4: Changes · What changes do you anticipate making based on what the data reveal? Part 5: Reflection and Application · How might you extend the project long-term? · How might the experience of this personal project inform a quality project in nursing?
- 2. 1 Positive Thinking, Negative Thinking and Reframing TRUE OR FALSE TEST Answer the following statements by circling true or false. 1. I believe others cause my feelings. ------------------------------- -------------------------------------T F 2. I'm always telling myself I "should" do this or that.------------ -------------------------------------T F 3. I constantly criticize myself--------------------------------------- ----------------------------------------T F 4. I think I must do everything perfectly or not at all. ------------ -------------------------------------T F 5. I'm always apologizing for one thing or another. --------------- ------------------------------------T F 6. I feel like I'm carrying the world on my shoulders. ------------ -------------------------------------T F 7. I'm really hard on myself when I make mistakes. -------------- ------------------------------------T F 8. I bend over backwards to please others--------------------------- -----------------------------------T F 9. I "scare" myself into action by imagining horrible things that will happen if I don't do something. ------------------------------------------------------------- --------------------------------------T F 10. I tend to look on the negative side of things. My glass of water is always half empty instead of half full. --------------------------------------------------- ---------------------------------------T F 11. It's hard for me to forgive and forget. If someone hurts me, I tend to cling to that
- 3. feeling. ----------------------------------------------------------------- ---------------------------------------T F 12. I often feel helpless. There are so many things in life I can't do. -------------------------------T F SCORE YOUR RESPONSES: Give yourself one point for each "true" answer on the test. # =_________ # Points Results 1-3 You generally feel good about yourself. Keep up your positive way of thinking. 4-6 Negative thinking may be gaining on you. Take time to renew your positive traits. 7+ Challenge yourself to change your way of thinking. IDENTIFYING AND REFRAMING NEGATIVE THINKING: Read the following information to take a closer look at some of the attitudes behind each of the 12 negative thoughts. Turn around negative thinking! Seek out the resources and information suggested to enhance positive thinking and achieve greater self- understanding and awareness. Negative Thought #1: Do you believe others cause your feelings? Do others "make" you feel guilty about things? Reframe: You create your own feelings and make your own decisions. People and events do not cause feelings, but they can trigger your mental habits. You may wish to empower yourself with more information about relationships and communication skills.
- 4. 2 Negative Thought #2: Are you so conscientious in your self- improvement efforts that you never miss a chance to remind yourself what you should or should not do? "I should have studied more." "I shouldn't have eaten so much." Reframe: "Should" doesn't get the job done. It's just a way of punishing yourself after the fact. Guilt and shame don't produce much action; mostly, they drain your energy and discourage you. More information about realistically achieving peak performance may help you. Negative Thought #3: Are you a relentless critic, always finding fault with the way you look and feel or the way others act toward you? Do you nag yourself and others, especially those you care about? Reframe: Replace criticism with encouragement. Encourage yourself and your friends rather than criticizing them. Give a compliment or a pat on the back. Visualize the positive and achieve what you want. Read more about improving self-esteem. Negative Thought #4: Do you believe that you must do everything perfectly or not at all? Do you sacrifice fun in your life to achieve every goal? Reframe: Perfection is a high goal to aim for; don't insist on starting there or even arriving there. Do your best and then accept it. You can enhance your life performance and have fun, too. Seek out help to deal with your perfectionist tendencies.
- 5. Negative Thought #5: Do you assume you are to blame whenever someone is upset? Do you often ask yourself, "What did I do wrong?" If your roommate or significant other is in a bad mood, do you feel responsible for it? Reframe: The person who is upset "owns" the problem. Stop apologizing and accepting blame. Everyone has the right to have angry feelings, but you don't have to feel guilty. Recognize that interpersonal conflicts can be healthy. leading to constructive change and deeper understanding. Strive for emotional wellness with yourself and your relationships. Negative Thought #6: Do you "steal" responsibility from others? Do you feel responsible for the happiness of another person? Do you take on other people's responsibilities, then get angry when they don't appreciate all you've done for them? Reframe: Stealing responsibility from others only cheats them out of a growing experience. Learning to deal with the consequences of one's behavior is part of being an adult. Seek greater self-responsibility and self-determination. Make some lists to clarify your own needs and wants. Remember, the world has many shoulders to carry it. Negative Thought #7: Do you call yourself stupid if you make a mistake? Do you call yourself a failure if you slip off your diet or skip a test review session? If your mistakes are pointed out to you, do you feel as if you are under attack and become defensive? Reframe: You're only human, so treat yourself with kindness, not abuse. Allow yourself to make
- 6. mistakes and then forgive yourself. Move ahead with a positive attitude; take time to laugh at yourself. Explore the healing power of laughter. Negative Thought #8: Are you a compulsive people pleaser? Maybe you need the frequent approval of others and forget to give yourself approval. Do you make sacrifices and then get mad at yourself? Reframe: Give yourself permission to decide you're doing the best you can. Don't wait to hear it from someone else. Tell yourself you're doing a good job, and ask for encouragement when you need it. Do something extra nice for a very important person -- you! 3 Negative Thought #9: Do you motivate yourself with fear? Fear and scare tactics may get your attention, but they won't last long as far as motivation is concerned. You may end up feeling anxious and unhappy. Reframe: Motivate yourself with choice, not fear. Visualize success and make decisions that fit with that image of success. For instance, picture yourself succeeding at a task and think of the satisfaction and good feelings you'll have when you meet your goals. Learn more about effective self-assertion. Negative Thought #10: Do you interpret events and comments in a negative light? If your friend
- 7. says "Your hair is looking good today," do you ask yourself "What was what was wrong with it yesterday?" Reframe: You do have a choice, so choose a positive interpretation. Accept a compliment! Look at temporary setbacks as opportunities for growth. The positive appraisal will help you maintain your energy and give you an improved outlook. Encourage positive self talk from those inner voices. Negative Thought #11: Do you hang on to painful memories? Do you dwell on bad feelings to justify your bad mood? If someone doesn't say they are sorry, do you stay mad at that person? Reframe: The only part of the past that affects you is your present interpretation of it. Only you are in charge of that. Try to reinterpret these past events in a positive way. Forgiving is helpful and, at times, is necessary to move forward. Don't forget to forgive yourself, too. Negative Thought #12: Do you coach yourself into believing you can't do certain things or deal with change? Do you frequently hear yourself saying or thinking "I can't"? If you say this often enough, you will soon believe it. It will become a self- fulfilling prophecy and you will feel more powerless and out of control. Reframe: Believe in yourself and realize that you are a capable person. Give yourself positive, encouraging statements. If your goal requires a response or approval from others, you revert to feeling helpless and feel out of control. Work at feeling good about yourself and become more self-reliant. Seek help when you need it.
- 8. YOU ARE RESPONSIBLE… All of these messages reinforce the fact that you are responsible for yourself. Your happiness (or your unhappiness) depends upon what you tell yourself, how you treat yourself, and how you interpret your world. It's an inside job. So, take the challenge! Adapted from University of Illinois at Urbana-Champaign McKinley Health Center, Positive Thinking vs. Mental Misery: Empower Yourself Positive Thinking, Negative Thinking and Reframing TRUE OR FALSE TEST SCORE YOUR RESPONSES: IDENTIFYING AND REFRAMING NEGATIVE THINKING: YOU ARE RESPONSIBLE…