- Identify a belief: Start by pinpointing a belief that you think might be unhelpful or causing you stress. For example, "I must perfectly plan a task before starting it."
- Design an experiment: Plan a simple task that contradicts your belief. If you believe you need to perfectly plan before starting, choose a small task to start without extensive planning.
- Conduct the experiment: Carry out the task and try to observe objectively. Resist the urge to fall back into old habits of over-planning.
- Reflect on the outcome: Did the task result in failure or was it adequate? Did anything surprising happen?
- Record your observation: Write down what happened and your thoughts about it. This tangible record can help you remember and reinforce your new understanding.
- Plan for Next Steps: Based on your observations and reflections, plan how you will approach similar tasks in the future. What can you do differently? How can you apply what you've learned to other situations or beliefs?
- Repeat: Conduct more experiments challenging your beliefs to further adjust your expectations and reduce unhelpful behaviors, such as procrastination.
Remember, the goal is not to be perfect but to learn and grow.
Personal Behavioral Experimentation Database