It is tempting to think that a "good" or "bad" day results from a single event. Although a particularly wonderful event can buoy one’s spirits or an equally upsetting experience result in sadness or emotional upset, most days tend to be typical, the result of a series of events or experiences…some “good” and some “not so good.” Individual events that become the exclusive focus of one’s attention can impact we evaluate a given day. When assessing a given day as “good” or “bad,” considering an isolated event or series of events restricted to a narrow focus of experience during that day can result in frustration if not depression. This is especially likely if several such “bad days” occur in a row. Such experiences foster what professional counselors and therapists refer to as “negative self-talk” or what those familiar with A.A. call, stinkin’ thinkin’. The purpose of the exercise outlined here is to increase the likelihood of considering the “big picture” when evaluating a typical day. The Self-Directed Daily Inventory (SDI) is a daily activity designed to help one slow down their thinking, step back to consider multiple variables that affect mood, and look at the “big picture.” In doing so, it is possible to realize that things are not always the way they appear to be when considering just a “snapshot” of events in one’s day to evaluate it. When employing the SDI, identifying specific categories of experience that YOU view as important in evaluating your day and then considering them independently to assess how “good” or “bad” your day was in each of those categories provides a more objective and therefore accurate assessment of one’s true experience. Using a set of evaluating criteria you establish for each of these categories facilitates this “stepping back” to consider the bigger picture. For example, identifying a minimum of five and a maximum of seven key assessment categories you deem important areas in your life and then evaluating your day in each category provides a more realistic overview of that day. Averaging the individual scores assessed for each of these 5 to 7 critical areas then yields a more accurate “score” regarding the day. Specifically, use a simple “1 to 5” scale to evaluate each category. Describe the criteria that denote the lower and upper ends of this scale for each category with conditions or experiences you believe describe “bad” or “good” for that category. Next, total the scores for each category, find the average score (the total of all daily scores divided by the number of scores), and post this average on a graph to view progress or “change” on a daily basis. This simple technique “forces” consideration of the “big picture” when determining progress or improvement in regaining personal control in one’s life. To create your own step-by-step set of instructions, using 7 sample categories. You will need to choose your own important life categories and define the scale used for evaluation for this exercise to be effective. You can find a sample set of worksheets and instructions at https://tinyurl.com/S-DDaily-inventory
