24 Hour daily agenda (30 minute blocks)
This was from David Burns Feeling Good and I found it quite useful at various points. Basically:
1 Use a form or make your own spreadsheet with all 24 hours of the day covered but split up even further into 30 or 15 minute blocks. It also has a section to report what you scheduled vs what you ended up doing
2 Brainstorm all the things you need or would like to get done and give a time estimate for each based on how long its taken you ideally in the past
3 Schedule each item based on how much effort/complexity it requires (earlier = more complex/energy-intensive) and make sure the tasks are spaced so that there is enough time and a little buffer for breathing room (based on your durations)
Sorta looks like this, can't seem to find the original necessarily but you get the point
Very useful and practical tool
Please name the tool/exercise and limit to CBT for this thread (I want to cover and discover others in future topics focused on them). I really want to avoid boilerplate namedropping "this or that therapy but you'd have to pay to see a therapist, you wouldn't understand". That just not helpful, please elaborate Any pedantic replies not answering question won't be entertained
Huh, I might try that sheet planner myself, thank you.
The one thing that helped me a lot was just my therapist explaining to me that my mom was an adult who made her own decisions about her own life, and It wasn't my responsibility to fix her problems because of her decisions that she kept making
She's a huge enabler of my adult brother to the detriment of her own life/wellbeing, and I was so fucked up over not being able to help her in any way. Just that explanation was enough to get me to breathe functionally again.
Yeah, this was a hard-fought lesson for me as well. All we can do is turn away to focus on being eufunctional (I made this up) and leave them to their business. Family does not mean you should burn yourself to keep them warm, its totally unsustainable and even if it wasn't, fuck them.
You can love and appreciate someone from afar without them having any power to cause harm or inappropriate influence over you.