How To Think More Assertively Worksheet Template Page 11
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15--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!
The first step is to identify the prediction that you have about the situation and how you will
know if it has happened. This is an important step, as if you don’t make it clear how you will
know it has happened then you can easily shift the goal posts after the experiment.
You also need to identify any unassertive or unhelpful behaviours that you would normally
do so that you can make sure that you don’t do these during the experiment.
Then you need to make some more helpful predictions about what may happen. These can
come from having done a Thought Diary beforehand or you may be able to identify them
without having done a Thought Diary.
You then set up the experiment. This involves being very clear about the steps you will take.
Make it clear when, where and how you will do the experiment. This includes identifying
some more helpful behaviours that you will do during the experiment.
You then do the experiment and evaluate the results. Ask yourself:
What happened?
Were your original predictions supported?
What did you learn from the experiment?
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Module 3 How to Think More Assertively
Page 11
nterventions
• Psychotherapy • Research • Training
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