Timer Notes - a repost
I don’t know if any of you are setting a timer. Or maybe you’re considering
setting one but aren’t too sure what your timer notes ’should’ look like.
The following is something that has been posted in the past and might be
helpful to anyone working with a timer or thinking of it.
Repost:
This was sent to me recently. It’s a very good example of a timer log.
What’s interesting is that most timer logs are alike. While the
‘life situations’ may be different, the body cues are almost always
similar. Most of the time there is some muscle tension and more often than
not it’s in the back, shoulders, neck, and/or jaw. Most of the time
breathing is less than effective. And all of this is just what our body
experiences as we get through a regular day. We used to smoke to take care
of muscular discomfort. We used to smoke as our way of taking a deep breath.
This timer log shows another way to deal with all of that.
Tuesday November 15, 2005
Time: 4:30 pm
Life Situation: Don’t feel like working, munching on chips
Body Cues: Hungry, thirsty, tense in back, shallow breathing
Rational Response: eating chips, drinking water, stretching and deep breathing
Time: 5:30 pm
Life Situation: Making Supper
Body Cues: Tense in neck and shoulders, shallow breathing
Rational Response: Did some stretching exercises, deep breathing exercises
Time: 6:30pm
Life Situation: Getting ready to go to smoking cessation class tonight
Body Cues: Shallow breathing, tense in back and neck, slight headache, Thirsty
Rational Response: Stretching, deep breathing, washed face with cold water
and drank some water
Time: 7:30 pm
Life Situation: In smoking cessation presentation at the hospital
Body Cues: Neck stiff
Rational Response: Stretched in my seat
Time: 8:30 pm
Life Situation: Class just ending
Body Cues: Stiff back, legs and neck from sitting too long in one spot
Rational Response: Able to get up and moving around, do some stretching
Time: 9:30 pm
Life Situation: At home on computer making a music disc for my brother
Body Cues: Tense neck and upper back, thirsty
Rational Response: Got up and stretched and had 2 glasses of water
Time: 10:30 pm
Life Situation: Still at computer
Body Cues: Stiff neck and upper back
Rational Response: Finished burning disc, turned off computer and stretched
“lots” when I got up got ready for bed
Wednesday November 16, 2005
Time: 6:00 am
Life Situation: Getting up Had weird dreams last night
Body Cues: Stiff legs, bit of upper body stiffness
Rational Response: stretched before I got up and a bit afterwards
Time: 7:30 am
Life Situation: Just about ready to leave for work
Body Cues: Surprise! - Nothing
Rational Response: Relaxed on the couch for a few minutes until hubby
brings me back a Tim Horton’s coffee (He offered lol)
Time: 8:30 am
Life Situation: At work on computer
Body Cues: Bit shaky all over (Must be the caffeine from the coffee)
Rational Response: Decided to eat something and drink a glass of water
Time: 9:30 am
Life Situation: At computer doing up payables
Body Cues: Upper back (Between shoulder blades) tense
Rational Response: Got up, walked around and stretched
Time: 10:30 am
Life Situation: Working on year-end stuff
Body Cues: Tense in neck and shoulders, shallow breathing, thirsty
Rational Response: Got up from my desk for a break, glass of water, deep
breaths and some stretching
Time: 11:30 am
Life Situation: Ditto to 10:30
Body Cues: Ditto here as well
Rational Response: And here
Time: 12:30 pm
Life Situation: Downtown for lunch, walking
Body Cues: Feel good right now (Might be in the wrong job sitting at a
computer all day
Rational Response: Enjoyed my walk stopped at DQ for a salad
Time: 1:30 pm
Life Situation: Still at my computer working on year-end
Body Cues: Tense back (Middle), shallow breathing, thirsty
Rational Response: Got up and stretched, went for short walk around the
building, had a drink of water and did some deep breathing
Time: 2:30 pm
Life Situation: My kids and grandies came for a quick visit
Body Cues: Not feeling too bad, A little hunger pain in stomach I’m up
from my desk moving around (Seems when I sit for a long period of
time that’s when my back, neck and shoulders get sore)
Rational Response: Enjoyed the visit, had a snack with the kids, ran around
with them so I got some deep breaths and exercise in all at the same time
Time: 3:30 pm
Life Situation: Back at it (Year-end)
Body Cues: Sore muscles in mid back, tense in shoulder area of back,
shallow breathing, and thirsty
Rational Response: Stretched, drank some water, did some deep breathing
Time: 4:30 pm
Life Situation: Sitting at desk on computer working
Body Cues: Tense in back and shoulders, thirsty
Rational Response: Had a cup of tea and a glass of water, stretched