Avoidance
Log of "Numbing" or "Distracting" Behaviors
Increases awareness of how a client uses activities to avoid sitting with uncomfortable emotions.
Your client might describe their days as a blur of activity, yet feel unproductive or emotionally flat. They may express frustration at how much time they lose to their phone, work, or other habits, without connecting these behaviors to a deeper pattern of emotional avoidance. This creates a cycle where the underlying feeling is never processed, just postponed.
This directive helps the client see the direct link between an uncomfortable feeling and the impulse to engage in a distracting activity. They begin to notice the pattern in real-time, providing you both with concrete examples to work with. The next session can then shift from discussing general frustration to examining specific moments of choice.
Log of "Numbing" or "Distracting" Behaviors
For the next seven days, use the log below to track activities you use to divert your attention from an uncomfortable feeling or physical state. These are often automatic behaviors. They might include scrolling on your phone, watching shows, snacking when not hungry, shopping, or suddenly getting busy with a task. You will know which activities apply to you.
When you notice you are doing one of these things, or have just finished, complete a row in the log. Note the date and time. Describe the behavior. Identify the specific feeling or physical sensation you had immediately before the behavior began. Record this without judgment or analysis. Bring the completed log with you.
| Date / Time | The Behavior | Feeling or Sensation Just Before |
|---|---|---|
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