This comes from a sheet my theripst gave me.

Make a goal for the day.  It can be do the clothes washing.  One day I made myself clean out the cultery draw and I felt so good doing it.  My son like to help unstack dishwasher and

the cutlery does not go in the correct hole so it ends up a bit messy.

Behavioural changes.  Make a list of Changes Iam going to make. eg  Not going to raise my voice when the children make me mad.

Also for your own self esteem not to remember your rights.

• I have the right to be treated with respect
• I have the right to express my own feelings and opinions
• I have the right to be listened to and taken seriously
• I have the right to set my own priorities
• I have the right to say "No' without feelng guilty
• I have the right to ask for what I want
• I have the right to get what I paid for
• I have the right to ask for information from others with more knowledge
• I have the right to make my own mistakes
• I have the right to choose not to assert myself.
• I have the right to be successful

 

Read the right every day.  Examine the rights and ask myself which rights are I having difficulty with.  Choose One to work on during the week.  At the end of the week check my progress and reward myself appropriately.  (apply these rights to others as well).

O