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CYL Day 2 Worksheet

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KoteswaraRao P
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16 views6 pages

CYL Day 2 Worksheet

Uploaded by

KoteswaraRao P
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Day 2

BECOMING A SELF EXPERT


IMPORTANT TOPICS THAT WE
COVERED TODAY
THE FOUR STAGES OF HABIT FORMATION

Cue Craving

Reward Response

The cue triggers a craving, which motivates a response,


which provides a reward, which satisfies the craving and,
ultimately, becomes associated with the cue.

TWO FACTORS WHICH INFLUENCES YOUR DECISIONS

PAIN PLEASURE
Assignment
Identifying Cues & Triggers

Below you will find a list of triggers that can initiate the sequence of thoughts, cravings,
and behaviors (like drinking, porn, social media, laziness etc) that we have been reviewing.
Place a check mark beside the triggers that you have experienced, and place a star next to
the ones that you feel come up repeatedly for you. You’ll notice that we’ve separated
internal from external triggers, so that you can start to learn to distinguish between them.
Remember that internal triggers are just what they sound like; they are emotions inside of
you. External triggers, on the other hand, are cues that are external to you—such as places,
people, or situations that you have come to associate with drinking or using.

Internal Triggers -
Depression Feeling jealous
Loneliness Anxiety
Happiness Boredom
Excitement Anger
Feeling stressed Feeling rejected
Feeling irritable Frustration Guilt or shame
Feeling overwhelmed Needing an energy boost

Other internal triggers mention here :

External Triggers -
In this exercise, we focus on four types of external triggers: people, places, situations or
activities, and things. Under each category, place a check mark beside the triggers that
apply to you, and place a star next to those that come up repeatedly for you.
Family Friends Co-worker \ Boss
List of people who trigger me:
Location -
Bars, clubs Friends house Your room. Kitchen

Other places that are triggers for me:

Situations or Activities -
Parties (or other gatherings at which you meet new people)
Holidays or other special occasions

After or before food


Before bed
When home alone
When dining out
Before or during a date
Waking up in the morning

After or before work


Other situations or activities that are triggers for me:

ANY OTHER CUES OR TRIGGERS YOU ARE AWARE OF -


FOUR LAWS OF BEHAVIOUR CHANGE
Whenever you want to change old habits, you can simply ask yourself:

CUE - How can I make it invisible?

CRAVING - How can I make it unattractive?

RESPONSE - How can I make it difficult?

REWARD - How can I make it unsatisfying?

Whenever you want to build new habits, you can simply ask yourself:

CUE - How can I make it visible?

CRAVING - How can I make it attractive?

RESPONSE - How can I make it easy?

REWARD - How can I make it satisfying?


See you tomorrow

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