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How Do You Do Something That You Don't Want To Do?
Check Your V.I.T.A.L.S.
V.
VALIDATE - validate your feelings, the "I don't want to...", there is a real reason for how you feel.
I.
IMAGINE - imagine yourself doing it peacefully and productively.
T.
TAKE SMALL STEPS - break down the project into bite-size pieces.
A.
APPLAUD YOURSELF - encourage your efforts, cheerlead, and coach (e.g., enjoy the feeling of making progress on the project.)
L.
LIGHTEN THE LOAD - remember what you are getting out of by doing this (e.g., reducing guilt, shame, or anxiety; avoiding the negative consequences of a bad grade; avoiding the disappointment of a parent or teacher, etc.)
S.
SWEETEN THE POT - add something during or after that you like, reward your efforts (e.g., enjoy the feeling of accomplishment.)
Used with permission from the Triangle Area D.B.T.; Developed by Wilkerson, Moorhead, Safransky, 2002
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