7
Total entries in this Growth Zone.
Method · Legacy collection
CBT
CBT-inspired educational practices for examining thoughts and testing useful actions, not self-administered diagnosis or treatment.
New ontology
This stable legacy collection now maps to the method CBT-derived.
1
1 reviewed · 0 practical.
6
1 pending · 5 restricted.
Life Area: Mind & Resilience.
Topics: Emotion Regulation (1) · Self-Awareness (1)
Research gaps: Emotion Regulation · Discovery ready · Self-Awareness · Ready for resolution review
Start with trusted protocols
These entries currently meet Brali's reviewed/practical retrieval bar. “Trusted” is a publication state, not a promise that every protocol has equal scientific support.
- Action and Mood Observation NoteWrite the situation, the activity you chose, how you felt before, and how you felt afterward. Add one alternative explanation so the note does not turn correlation into certainty.reviewed
7 library entries
Full archive below. Evidence states differ; use the trusted list above for normal retrieval and recommendation.
- Action and Mood Observation NoteUse a short note to compare an activity with what you noticed before and after it. Treat the note as observation, not proof that an activity caused a mood change.Reviewed · trusted retrieval
- Create a Mastery Activity ListCreate a list of activities that give you a sense of accomplishment (e.g., cooking a meal, organizing a shelf). Try one today.Restricted · editorial review required
- Engage in a Satisfying HobbyPick a hobby or interest you’ve neglected (e.g., playing an instrument, gardening). Spend 10–15 minutes on it today.Pending review · editorial review required
- Notice When You Feel Like Avoiding SomethingNotice when you feel like avoiding something. Do the opposite action (e.g., if you feel like withdrawing, send a message to a friend).Restricted · editorial review required
- Plan a Social ConnectionReach out to someone (e.g., call a friend, join a group activity). Plan a social connection, even if it’s brief.Restricted · editorial review required
- Schedule a Positive ActivityPick one activity you enjoy or used to enjoy (e.g., walking, painting, playing a game). Schedule it for today, even if you don’t feel like it.Restricted · editorial review required
- Set Small Daily GoalsSet one small, achievable goal for the day (e.g., ‘Clean one drawer’ or ‘Call a friend’). Focus on completing it.Restricted · editorial review required