At times it can be hard to see your progress when you are
working on personal goals. If you go off of how you feel you are doing, you can
get discourage because each slip up feels like a complete failure and it is
hard to remember the times you were successful, especially in the case of anger
management. If you just broke your door down, it’s hard to feel like you are
making progress. That is why charting
your progress is an important tool. With the chart above you can measure how
often you are having angry episodes and how severe they are.
Here is how it works:
1 means you calmly communicated your concern.
2 means tension was rising but you were able to control your
words and actions.
3 means you were able to control your actions but you raised
your voice.
4 means you destroyed or wrecked an object of some kind.
5 means you hurt a person.
The small marks on the bottom indicate days. There are 90
marks on this chart. Establish the start date and write it on your chart, and
then each mark indicates a day.
Now every time you have an incident, mark it on your
chart. The goal is you will eventually
only mark 1 or 2s on your chart.
Charting data like this can help keep you focused on your goal and
actually see your progress. This can be a very encouraging tool.

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