The Activation Log, A Self-Led Project Exercise

 

There are 27 exercises in the Self-Led Project 9-month group coaching program. Participants work together in group sessions to complete these exercises. In addition, there are several bonus exercises that some participants work on outside of sessions.

The Activation Log is one of the bonus exercises.

The purpose of this exercise is to help you recognize when your parts are activated and
what happens when they are. Recognizing the influence of parts creates space between
Self and parts and makes room for choice.

When a part is activated, you may notice involuntary thoughts, emotions, impulses, body
sensations, changes in physical and energetic states, and reactions. Parts react to
circumstances and to their perceptions of those circumstances. Often, when one part is
activated, other parts become activated as well.

Over the next week, keep a log of the times when your parts are activated. Describe the
circumstance, describe what activated them, what emotions you felt, what thoughts you had,and what you did because your parts were activated.

For example:
1. Circumstance	I was ready to leave for work and my wife asked me if I really planned to go to work wearing the clothes I had on.
2. What activated your parts and why?	Her question activated self-doubt and shame.
3. What emotions did you experience when your parts were activated?	I felt embarrassed, hurt, and ashamed.
4. What were your thoughts once your parts were activated?	I must look ridiculous. She is making fun of me. I wonder if I always look bad. She is ashamed of me.
5. What did you do when your parts were activated?	I stormed out of the house without giving her a kiss or saying goodbye. Later I felt guilty and called to apologize.

Log your activating experiences. Each time you notice that you are experiencing an involuntary
emotion, thought, physical sensation, or action, log your answers to the following questions.

1. Briefly describe the circumstance that activated your parts.
2. When did you first notice that one or more parts were activated?
3. What emotions did you experience when your parts were activated?
4. What were your thoughts once your parts were activated?
5. What did you do when your parts were activated?