Personality & Schema Work

Schema Formulation

A longitudinal formulation mapping early experiences, core beliefs (schemas), coping strategies, and current patterns — the foundation for schema-focused work.

~30 min

schemaformulationlongitudinal

Core Belief Continuum

Move from all-or-nothing core belief thinking to a continuum — placing yourself and evidence along a 0–100 scale.

~20 min

core beliefscontinuumCBT

Therapy Flashcard Builder

Create coping flashcards that capture a triggering situation, the old unhelpful response, and a new, more adaptive response — for quick reference in difficult moments.

~15 min

flashcardscoping cardsCBT

Schema Diary

Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.

~10 min

schemadiaryCBT

Historical Evidence Review

Review evidence for and against a core belief across different life periods — childhood, adolescence, and adulthood.

~20 min

schemahistorical evidencecore beliefs

Chain Analysis Worksheet

Trace a problem behaviour back through the chain of vulnerability factors, events, thoughts, emotions, and actions that led to it — then identify intervention points.

~20 min

chain analysisDBTpersonality

Schema Coping Cost-Benefit

Weigh up the costs and benefits of maintaining a schema-driven coping pattern vs changing it.

~15 min

schemacost-benefitcoping patterns

Interpersonal Pattern Worksheet

Identify recurring patterns across relationships — mapping what triggers the pattern, what you expect, what you do, and the outcome.

~20 min

interpersonalrelational patternsschema