daily log

mood
health
bed time
wake time
nov 4
nov 5
nov 6
nov 7
nov 8
nov 9
nov 10
nov 11
nov 12
monday
tuesday
wednesday
thursday
friday
yesterday
today

daily log

mood
health
bed time
wake time

event log

cbt: “should” statements

daily log

how are you feeling?

great upset okay

how is your health today?

great awful okay

what time did you go to sleep?

6p 7p 8p 9p 10p 11p 12a 1a 2a 3a 4a 5a

what time did you wake up?

4a 5a 6a 7a 8a 9a 10a 11a 12p 1p 2p 3p

any other thoughts?

what happened?

what were your thoughts about it?

how does that make you feel?

what distortions do you recognize in those thoughts?

 

why do you think those thoughts are true?

what evidence do you have that the thoughts aren't true?

how do you feel now?

what is a “should” statement
that you frequently tell yourself?

what are exceptions to this rule?

who made this rule up? where does
it come from?

does this rule apply to you and not to others? why?

do you like this rule?

has this rule worked out for you in
the past?

does this rule work out for you now?

if there is another rule that would work better, what is it?

    daily log
    event log
    worksheet
    days
    mood
    health
    bed time
    wake time
    wave
    mood
    health
    bed time
    wake time
    Use .calm to create a daily log.
    1. Touch the plus icon in the corner.
    2. Choose daily log.
    3. Use the slider to record your emotional state and then press the next button.
    4. Use the slider to record your physical health and then press the next button.
    5. Use the slider to record what time you last went to sleep and then press the next button.
    6. Use the slider to record what time you last woke up and then press the next button.
    7. Enter optional text in the field and then press the next button.
    See your history.

    Touch the dot to see the daily log you just created.

    You can also scroll backwards through time by dragging. Note that for this prototype we have limited the amount by which you may traverse backwards.

    Use .calm to explore the visualization section and graph Mood vs. Health.
    1. Touch the visualizations icon on the bottom of the screen.
    2. On the x-axis (bottom) touch the label to change the criteria.
    3. Choose Health.
    4. On the y-axis (side) touch the label to change the criteria.
    5. Choose Mood.
    6. On the x-axis (bottom) change the criteria to Bed Time.
    7. Note the changes that occur.
    8. Touch the visualizations icon on the bottom of the screen to exit after choosing your graphing mode.
    9. Note that in the 2d-graph view you can still touch dots to see the associated logs.
    10. Revert your visualization to wave view by turning on the edit mode and choosing Wave on the y-axis.
    Imagine you just finished a job interview and you don't think it went well. Use to create an event log about that experience.
    1. Touch the plus icon in the corner.
    2. Choose event log.
    3. Enter text in the field and then press the next button.
    4. Repeat.
    5. When you encounter the question about distortions, touch the edit button to add appropriate distortions. Note that for this prototype, the responses you can enter are not modifiable.

    This same process also applies to the cbt worksheets available from the same menu.