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A longitudinal formulation mapping early experiences, core beliefs (schemas), coping strategies, and current patterns — the foundation for schema-focused work.
Move from all-or-nothing core belief thinking to a continuum — placing yourself and evidence along a 0–100 scale.
Create coping flashcards that capture a triggering situation, the old unhelpful response, and a new, more adaptive response — for quick reference in difficult moments.
Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.
Review evidence for and against a core belief across different life periods — childhood, adolescence, and adulthood.
Trace a problem behaviour back through the chain of vulnerability factors, events, thoughts, emotions, and actions that led to it — then identify intervention points.
Weigh up the costs and benefits of maintaining a schema-driven coping pattern vs changing it.
Identify recurring patterns across relationships — mapping what triggers the pattern, what you expect, what you do, and the outcome.