1Learn CBT Weekly Review & Reset Skill
Goal: Block a 15-minute WRR every Sunday evening (or last workday) for the next 8 weeks.
Supplies: All worksheets or apps you’ve used (e.g., mood logs, activity schedules), a pen/highlighter, and your calendar.
Collect the Logs: Grab anything you used this week: mood graphs (SM2), activity schedules (BA1), positive data logs (CR8), SMART goal sheets, exposure ladders, etc.
Pro-tip: One glance beats memory guesses.
Spot 3 Highs & 1 Low: Circle your 3 biggest wins (e.g., a Mastery-Pleasure score ≥ 12, a 50%+ drop in SUDS, a SMART goal milestone hit). Then jot down one recurring snag (e.g., missed workouts).
Pro-tip: Start with highs. Positivity fuels motivation.
Run the “Why?” Drill: For each win or snag, ask: “Why did this happen?” Trace from trigger → behavior → outcome.
Example: Missed workouts → snoozed alarm → gym bag not pre-packed.
Pro-tip: Turns data into leverage for change.
Choose One Tweak: Pick one concrete adjustment you can prep in ≤ 10 minutes.
Example: “Pack gym bag & place it by the door nightly.”
Pro-tip: One tweak avoids overwhelm and keeps momentum.
Update Schedule & Goals: Add your tweak to next week’s Activity Schedule. Adjust SMART goal timelines or move up one exposure rung if ready.
Pro-tip: Pencil in the first step within 24 hours.
Rate the Week: Mood, anxiety, and productivity 0–10. Add a one-word summary: “better,” “same,” or “worse” than last week.
Example: Mood 7, anxiety 4, better.
Pro-tip: Trends matter more than a single snapshot.
Self-Reward: Give yourself a small reward for completing the review. Like a latte, 15-minute hobby, or a fun video.
Example: Watch 1 sitcom episode.
Pro-tip: Positive reinforcement builds habit strength.
2Fill out the worksheet
Set aside 15 minutes each week for eight weeks. Bring your logs and choose one practical adjustment for the coming week.
Date & Time : …
FAQs
Why just one tweak?
Focused change sticks; multiple tweaks scatter willpower. After two solid WRR cycles you can trial a “two-tweak” version.
What if the whole week was awful?
Find any micro-win (e.g., logged one mood score). Use that as proof you can still act, then pick the tiniest reset tweak.
Can I skip a week while travelling?
Run a “flash WRR” (Steps 1, 4, 6) in 5 minutes. Better than zero.
Can I do a daily mini-review instead?
Yes, but keep the weekly big-picture scan; patterns need several days’ data to pop.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
