Week 11 Application Activity: Track and Stop a Thinking Error

Name: Joseph Ato Ehuron Essel

Instructions
Follow the steps below to complete this assignment.

Part 1: Track a Thinking Error

Choose a thinking error from the course. Track how many times (instances) you commit this thinking error over a 24-
hour period.

1. Record each instance on the provided table within the appropriate 60-minute time block (see sample).
2. Write what you were doing when the thinking error happened.
3. Note any concentrations of thinking error instances.
4. Answer the follow-up question.

Note: It will be helpful for you to be very honest with yourself as you track your chosen thinking error. Many people find
that if they are truly honest, they see much evidence of thinking errors in their lives. Don’t be afraid to be honest as you
track.

Go on to the next page. 

Thinking Error Tracking Sheet and Reflection
The thinking error I chose to track is Catastrophize. The total number of instances over this 24-hour period is 30.

Time Instances What you were doing when it happened?

5:00 AM
6:00 AM Getting ready for work
7:00 AM Travelling to work
8:00 AM In the mist of working
9:00 AM Sites visit
10:00 AM
11:00 AM Having a meeting with a work mate
12:00 PM Eating
1:00 PM Checking if work is accomplished
2:00 PM Having a meeting with boss
3:00 PM Leading a team on a project work
4:00 PM Having an interviews with work leaders
5:00 PM Travelling home
6:00 PM
7:00 PM Doing my work assignment
8:00 PM
9:00 PM Watching football
10:00 PM Getting ready to bed
11:00 PM
12:00 AM
1:00 AM
2:00 AM
3:00 AM
4:00 AM

1. By tracking this thinking error, what did you learn about it and its impact on you? Use evidence from the
tracker above to support your answer.

It looks like I committed a thinking error when I was doing hard activities I did not like to lead a team on a project
work. The biggest concentration was when I am walking to ensure that all work has being accomplished. I guess I
really hate the fact that I have to correct people to do the right work always. I was astonished by many times that I
catastrophized. No wonder I get stressed all the time. If I can catastrophize less I feel better.

Go on to Step 2 on the next page. 

Part 2: Use S.T.A.R.
STAR stands for Stop, Think, Act, and Reflect. Use this method to stop thinking errors in progress and find a different
path to a better outcome. Practice doing this today. When you sense that you are committing a thinking error, take time
to move yourself through these steps. Record what happened in each of the spaces below.

1: Stop
Realize you are committing a thinking error and do your best to stop it.

Describe the situation when you realized you were committing the thinking error. What was the thinking error? Where
were you? How did you feel?

I was getting ready to work when I started to catastrophize about my project work. I was excited in some other way
because I have been able to do some part but thinking about the project work still had to do began to darken my
outlook. I sat down think, act, and reflect.

2: Think
Trace the thinking error back to one or more sources.

List one or more events or emotions that could have contributed to your thinking error. For example, did you skip
breakfast and are now hungry? Were you disappointed about something?

I was really disappointed because I failed concerning the rest of my project work.

3: Act
Do something to change your physical and mental state so that you stop committing the thinking error.

Describe what you did to change your physical and mental state. For example, did you address any BLAHST issues
(bored, lonely, angry, hungry, stressed, tired)? Which ones? Did you reach out to Heavenly Father for help changing your
heart?

I sat down and took a deep breath and gave myself permission to stop worrying. I said to myself ‘’I cannot kill myself” for
making this mistake by not getting all my project work done but it in the past now. What can be done now, i gave myself
permission to take a break on my worries so that I can be able to enjoy my work that very day. I addressed these
BLAHST issues: lonely, tired and stress. I prayed to Heavenly Father for strength to help me with my project work.

4: Reflect
Reflect on your effort and evaluate how well you were able to stop the thinking error.

Reflect on your effort. What went well? Why? What didn’t go well? Why? What can you do the next time you are
tempted to commit this thinking error?

As I reflected on the change in my heart and body. It was not a perfect change, but I felt much better. When I stopped
long enough to take some deep breaths and give myself permission to stop worrying, I felt very calm. Even though I
knew I still had to do my project work. It suddenly seemed more manageable, especially after my prayer. I am going to
try STAR earlier in the day the next time I am tempted to catastrophize. My life is not so busy that I can’t find a quiet
moment anywhere to breathe, give myself permission to stop worrying, and say a prayer for help.