I use the Observations tool to capture a thought and challenge that thought over time. Each entry is something that I will update over time. I have found this tool to be useful in regards to challenging negative beliefs. The Overview and Example are intended to provide guidance as to how I use this tool.
Navigate to this page on your mobile device.
Tap the drop down menu at the top of the page.
Scroll to the item of interest and tap it.
Review how the item can manifest during your day and potential mitigation techniques.
To Add an Item:
Android: Either tap the “+” icon at the bottom of the page, or press your phone’s menu button and select “Add” from the pop-up menu.
iPhone: Tap the “Add” button.
Enter a title for item. Press the save icon when done. You’ll be sent to an entry for the prose portion of this item.
Enter what you would like to capture. Press the save icon when done. You’ll be back at the main page, with the drop down menu set to this newest entry.
Either tap the “customize” button, or double tap in the text area.
Edit the text as desired.
to save either tap the “save” icon at the bottom of the page, or press the phone’s menu button and select “save” item.
to reject the change, either press the phone’s return button or press the phone’s menu button and select the “back” item.
Hint: check out other options available from the menu button.