Part of your action plan for last week was to record information whenever you noticed your perfectionism showing up. We asked you to record your trigger situations, unhelpful thoughts, emotions, physical sensations and actions. Sound familiar? 

Essentially, this is the same as the ABC model we have covered this week. By the end of this course, you will be a master of filling out the Perfectionism Diary. These diaries will help you to become skilled at identifying your unhelpful thoughts and ways of responding to them. The skills below take you a step further by adding a ‘D’ to the ABC model, which helps you to ‘dispute’ your unhelpful thoughts.