THREE MINUTE EXERCISE

MICHAEL R. EDELSTEIN, Ph.D.
San Francisco, CA, (415) 673-2848
DrEdelstein@ThreeMinuteTherapy.com
www.ThreeMinuteTherapy.com

A. Activating event you recently experienced about which you felt upset or disturbed,
(e.g., "I was criticized.")________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
B. Irrational Belief or irrational evaluation you had about this activating event, (e.g., "I
MUST not be criticized.")_______________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
C. Emotional and behavioral Consequences of your irrational belief, (e.g., "Hurt and
compulsive eating.")___________________________________________________________________
D. Disputing or questioning your irrational belief, (e.g., "Why MUST I not be criticized?")
____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
E. Effective new thinking or answer that resulted from disputing your irrational belief,
(e.g., "Although I PREFER not to be criticized, nothing etched in stone states that I
MUST not be.")______________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________
F. New Feeling or behavior that resulted from disputing your irrational belief, (e.g.,
"Great displeasure and controlled eating.")_________________________________________________ _______________________________________________________________________________________
From THREE MINUTE THERAPY: Change Your Thinking, Change Your Life.
FOR BOOK ORDERS: 1-800-986-4135 or www.ThreeMinuteTherapy.com.