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Post by Sam on Dec 31, 2018 2:32:52 GMT
Hi, everyone! So, I made a Word document to record my daydreaming and I thought I'd share it. Its based off of the habit reversal training that I've been trying for my skin picking. I did make a few changes. For this, I thought it would be best to record every incident, instead of just the few that are traditionally done to gain insight into the habit. Personally, the thought of having to record every single incident will, I believe, make me less likely to daydream. I haven't tried this for myself yet, as I just made the document, but I'm planning on using it (yay, yet another thing that I have to write down--I already keep detailed records of my day, its exhausting). I labelled it as a template, so please don't edit that document. Make a copy of it. If you don't feel comfortable having that information on your computer where anyone could walk up and see it, you can password protect the file. I did for my copy. I will say this, however, about password protected Word documents--manually save. I mean, don't just click the little save button at the top of the screen (autosave isn't available to password protected documents), literally open file and click "save a copy." Don't change the file name unless you want a billion files. Just click save. It will say "You already have a file named [file name]. Do you want to replace it with this one?" You need to click "yes." Trust me, I have a password protected Word document that I use as a journal and it repeatedly didn't save my changes, even after clicking the save button and it saying that it was saved. It was the most frustrating thing ever. Manually overwriting the saved document every time is the only way I've found to circumvent that irritating glitch. Anyways, here is the document. Again, please make a copy, don't edit the template itself. Let me know if the link doesn't work, or if you have any questions or whatever. I hope this helps people.
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Post by Dimmer on Dec 31, 2018 2:49:04 GMT
This is really great, Sam... what is the "What I gave up" box for though>?
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Post by Sam on Dec 31, 2018 2:54:39 GMT
I think I did explain that in the notes, but basically that's where you write out what you gave up in order to daydream. Maybe you were supposed to be working, or you wanted to visit a friend. Pretty much whatever you would have/could have been doing with that time that you instead spent daydreaming. I think that writing that out might better give you an idea of the costs associated with daydreaming.
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Post by Dimmer on Dec 31, 2018 3:16:45 GMT
I think I did explain that in the notes, but basically that's where you write out what you gave up in order to daydream. Maybe you were supposed to be working, or you wanted to visit a friend. Pretty much whatever you would have/could have been doing with that time that you instead spent daydreaming. I think that writing that out might better give you an idea of the costs associated with daydreaming. Oh, so you did! Confused me because it comes last on the table but is #4 in the explanation. Really could have used my critical thinking skills for that great mystery lol.
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Post by Sam on Dec 31, 2018 18:19:09 GMT
FYI: I updated the doc with different formatting. I made the orientation landscape instead of portrait and I made the margins smaller. Both of those changes should give you more space to write stuff without it looking all weird.
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Post by Sam on Dec 31, 2018 18:39:01 GMT
Update number 2: I added an example so that you have something to go off of. It's my entry from this morning. As much as I feel moderately uncomfortable with sharing it (I'm not used to sharing my daydreams), I decided that having an example was important and I didn't particularly feel like making something up.
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Post by Sam on Jan 4, 2019 18:06:50 GMT
Update number 3: I didn't add this to the template because competing responses will be different for everyone, but after recording my daydreaming for 4 days, here are the competing responses that I came up with for myself.
• Progressive muscle relaxation session (to release tension) • Remove headphones (so I can’t listen to and get lost in music) • Put on heels (so that I can’t easily walk around the house) • Short time on exercise bike (to release tension and adrenaline) • Set a timer to postpone daydreaming (so that I can feel more in control of my compulsions)
Hopefully this will give other people some idea of what they can use as a competing response to their daydreaming.
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Post by Sam on Jan 31, 2019 18:57:00 GMT
Has anyone else been using this? I did it for the entire month of January, and while I'm not sure its stopped me from daydreaming any, it does give my a physical record of my daydreams and their content, which is a big help in figuring out what I want in life and to see the consequences of spending so much time lost in a dream world.
If you want, I could post a few more of my entries to give some more of an idea for what it might look like for you. Unfortunately, almost all of my entries are similar, as I generally daydream about the same things and for the same reasons, but I'm sure I could find some others that show how I've been using the document.
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Post by keepfocusing on Feb 1, 2019 5:25:15 GMT
I have downloaded the template today, Will update on progress
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sandwich
New Daydreamer
So Drake is now in my fantasies! YeetYeet
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Post by sandwich on Feb 20, 2019 23:52:07 GMT
I like this but my only problem is that my DD is CONSTANT. like I don't know when it stops or starts because its like every second my brain is captivated by something going on within itself, and reality and DD have merged so much that it happens in between thoughts.
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Post by Sam on Apr 26, 2019 21:46:55 GMT
Has anyone else been using this?
I've recorded pretty much every daydreaming session that I've had since the beginning of January. So almost 4 whole months. Truthfully, I'm not sure its actually helping me limit my daydreaming (though the amount that I'm daydreaming each day has gone down), especially since I've gotten a bit lax about using the competing responses, but it is interesting to look at how different things trigger my daydreaming.
I'm curious to see if anyone else has found this helpful in curbing their daydreaming habit, or even if its just been informative like it has for me.
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hanaiyah
New Daydreamer
Self-Acceptance is the way forward!
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Post by hanaiyah on Apr 28, 2019 14:28:03 GMT
Hi Sam, Could you send me the document again. The link doesn't work. Cheers
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Post by Sam on Apr 28, 2019 17:10:53 GMT
Hi Sam, Could you send me the document again. The link doesn't work. Cheers :) It works for me, so I don't know why it doesn't work for you, but here's another link. I hope this one works. Let me know if you have any questions about using the document or HRT in general :)
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Post by alvi on Apr 28, 2019 17:59:06 GMT
sam did you post a recording somewhere or did I imagine that?
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Post by Sam on Apr 28, 2019 18:06:27 GMT
sam did you post a recording somewhere or did I imagine that? I did, but not in this thread. This is where the audio recording is.
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