The second step involves keeping a record of your mental chatter for the next 2 weeks, on a daily basis.
Please enter your mental chatter—or your spontaneously occurring thoughts—below. One way to tune into your mental chatter is to try to observe your thoughts as if you were an outsider, someone looking into your mind as it churns out thoughts and images.
As you attempt to do this, don’t be judgmental of the thoughts, feelings and images that arise. That is, resist the tendency to categorize them as “positive” “good” “bad” or “negative”. Your task is to merely observe the thoughts that arise without categorizing, judging or commenting on them.
If you feel that the act of trying to observe your thoughts is interfering with your ability to record them, don’t worry. That’s a very common experience. After taking a short break, go back to observing your naturally occurring thoughts.
In time, you will develop the ability to observe your thoughts and feelings without judging them.