Choice and consequence journal

When you write in your journal, use the words “I chose” or “I am making a choice” or “I am going to choose” and follow it with the consequences. Then follow up and see what the consequences actually were.

The key to this exercise is not just writing about the big choices but small one as well.

For one week keep track of at least ten choices a day that you make. Start with the simple stuff like I choose to brushed my teeth – the consequence of that choice is fresh breath and no cavities! Include big choices like I chose to go 65 mph in a 45 mph zone – the consequence of that choice was that I made it to work on time which relieved stress – (or) – the consequence of that choice was a speeding ticket which will cost money and create stress. Follow that up with I choice to handle this by paying the ticket right away and I choose to let it go and move on.

Take a break after your first full week. But don’t stop making the connections and conscious choices to decrease stress. Making those choices will create control over your own life!

After a break of about a week, pick your journal back up but stick to the choices that create stress using the choices – consequences journal!

I realize for someone who is not bipolar this (choices = consequences) seems like common sense, a person with bipolar disorder does not necessarily lack common sense but some people (all that I have ever met) with bipolar disorder do lack the thinking process of choice = consequences.

PS This (in my opinion) is a good exercise for anyone who does not feel control over their own life!

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