The Pain Toolkit Quiz

#9 Keep a diary and track your progress

Keeping a diary of your progress will help you to see how far you have come and note the successes you have achieved. This will help you to build on success.

But it is also handy to note what didn’t work so you can learn from those experiences. We sometimes learn more from our errors and not from our successes.

Try to write down one piece of evidence each day to show yourself how you are positively self managing your pain. Doing this has been shown to increase peoples confidence.

What The Experts Say

Pete Says:
It's always important to track your progress so you can see how far you have come and learn from any setbacks you may have had. In the new Pain Toolkit App we have built in features where you can track your progress.
Frances Says:
Counting your positive changes helps the mind shift from a negative one. Did you have to keep counting positive change every day over six weeks for the mind to do it automatically? Sometimes you can ignore or discount really helpful changes in fitness, activities. You think things are not changing. This is not your fault it is simply the mind focusing automatically on the negative. Practice writing down positive things achievements or record in mobile phone; HANDY TIP: People take photos of their goal success or positive event and it helps them to notice them more often or if in a setback.
Bronnie Says:
If it's hard to do this regularly, set an alarm on your phone to remind you to ask yourself "what did I do well today?", "what would I do differently?" Maybe ask someone in your life to tell you what they see you doing differently each week.
Linda Says:
I like to make notes on my calendar at home – that way I can see my progress over a month at a glance.
Mike Says:
Seeing is believing so it's important for you to see that you're heading in the right direction. If you have a SmartPhone, a quick "before and after" video recording of simple, everyday activities is a great way of seeing how things are improving over a period of a few weeks.
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