omework Post 5: Reality Acceptance Skills
Reflecting on Previous Week’s Action Plan. (½ page) Reflect on the positive action plan you created last week to practice using one of your underused signature strengths in new ways. Complete the following sentence stems to review your progress on your positive action towards building your signature strengths last week. Include the sentence stems in your half page action plan.
One success I had when carrying out my action plan to practice building mastery was…
Something I realized or learned when carrying out my action plan to practice building mastery was…
One way I could have pushed my growth even more in practicing building mastery was…
An additional support I could have reached out to to support my progress towards last week’s building mastery action plan was…
New Skill Practice Reflection: Reflect on how you practiced mindfulness of current thought in the past week. To guide your practice, complete the attached activity. Include a response to the following prompts for a total of 1 page double spaced.
Mindfulness of Current Thought Log: (½ page) Complete the attached activity
Actions
to practice observing your thoughts each day at least once. Describe some of the thoughts you were mindful of during the last week (positive, negative, or neutral). What thoughts did you observe having? Which of the mindfulness of current thought strategies did you use to practice observing your thoughts? How effective was practicing mindfulness of current thought in helping you to be more mindful and less reactive to your thoughts?
Mindfulness of Current Thought Practice: (½ page) Describe a difficult situation in which you experienced unwanted negative emotions and how you used mindfulness of current thought to observe your thoughts and let them go without acting on them. What thoughts did you observe? How did you adopt a curious mind to notice where your thoughts came from? How did you resist the urge to evaluate or act on those thoughts? How did using mindfulness of current change how you felt about the situation? Did it change your outcome at all? What successes and challenges did you have in using this skill?
Positive Action Planning for the Week: (½ page) Develop a positive action plan for increasing your practice of willingness this week. Complete the following sentence stems to create a plan to take positive action towards increasing your practice of willingness this week.
p
POSITIVE ACTION PLANNING
O
One thing I can get excited about in terms of practicing willingness this week is…
S
A stressful situation that may occur that could keep me from practicing willingness this week is…
C
I commit to doing this action plan to demonstrate personal growth in practicing willingness this week:
A
I will use the following skills to assist me in completing this action plan:
R
This action plan relates to my goals and values because:
E
I will know that my action plan was effective at the end of the week if:
Class Activity Reflection: Reflect on your group’s discussion of radical acceptance during quiz section this week. You can use this handout
Actions
to guide your practice of Radical Acceptance. Your response for this section should be 1 page double spaced.
Quiz Section Activity (Group Situation): (½ page) Write a half page reflection on how your group practiced radical acceptance when facing a “less important” thing in your life you had trouble accepting. Include what you needed to accept and identify examples of where you were being willful. What steps did you take to practice radical acceptance? How did you continue to turn your mind (over and over again) when you observed yourself becoming willful? How did practicing radical acceptance change the way you felt about this situation?
Extension Activity (Individual Situation): (½ page) Pick another “more important” thing in your life you are having trouble accepting this week and write a second half page reflection on how you would practice radical acceptance to reduce your suffering. Include a brief description of the situation or thing you need to accept. Be sure to include examples of where you are being willful. Address the following questions:
What steps did you take to practice radical acceptance?
How did you continue to turn your mind (over and over again) when you observed yourself becoming willful or non-accepting?
How did practicing radical acceptance change the way you felt about this situation?
What barriers might get in your way of truly radically accepting the reality of this situation? How will you overcome that barrier to turn towards radical acceptance?
Gratitude Post: (½ page) Write a half a page about something that happened this week that you are grateful for.
Reading/Lecture Reflection: (½ page) Reflect on the previous lecture and the assigned readings for next week and/or the associated videos. Respond to the following prompts in a half page.
What is one thing that resonated with you class on Wednesday, particularly from the lecture material? What do you still have questions about (if anything)?
Identify one way you can see the content in the readings for next week’s lecture helping you going forward.
GRADING STANDARDS
Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to all sections of reflection the page requirements, totaling around 4-5 double-spaced pages. You should address the prompts holistically, using them as guides to meet the page requirements. Be honest; part of the goal of these posts is to have an opportunity to receive feedback and support from the TAs, who have experience with using these skills and coaching on the use of them. Your grade is NOT based on how “well” you used the skills, but rather on how much we can see you reflected on the skills/content and have thought about how it applies to your life. Incomplete or late responses will be docked points.
