Exercises

The exercises are part of each lesson so it might not be necessary to put them here too. I would love your feedback but the thought is to get rid of this item in the navigation and just have people use the lessons for the exercises.

Quick Navigation
The Bipolar IN Order Formula For Success
Introspection
Finding Your Most Productive Zone
Tools To Lower The Intensity of Your States
IN Order vs Dis-Order
Accounting For Time
Turning Your State To Your Advantage
Tracking Your Progress

The Bipolar IN Order Formula For Success

Notes For Feedback

Should we have separate lists for mania and depression or just have one list. The goal is to get people to start recognizing their state better but not to overwhelm them with work so they don't finish the course. It might be that having one list and only having them do it once is the best.

Introspection

Thoughts

Please write in the spaces below the yes or no questions you ask yourself daily about your thinking. Be sure to have at least 5 filled out.
Example: Was I on a path of improvement today?
Example: Did I look for the bright side of life?
Example: Did I pay attention to my thoughts throughout the day?
Example: Did I try to accept others today?
Example: Did I accept myself?
Example: Did I try to look for a different way to handle my triggers?
Example: Did I think about the effect I have on others?

Actions

Please write in the spaces below the yes or no questions you ask yourself daily about your actions. Be sure to have at least 5 filled out.
Example: Did I react today in the same old way?
Example: Did I tell someone I love him/her?
Example: Did I yell at anyone?
Example: Did I do that thing I am trying to stop doing?
Example: Did I exercise today?
Example: Did I rest or relax today?
Example: Did I give my best effort at work

Spiritual

Please write in the spaces below the yes or no questions you ask yourself daily about your spiritual life. Be sure to have at least 5 filled out.
Example: Did I read something spiritual?
Example: Did I meditate?
Example: Did I reflect on the spiritual lessons of today's experiences?
Example: Did I practice forgiveness?
Example: Did I seek equanimity in all circumstances?
Example: Did I give to others?
Example: Did I show love and compassion?

Finding Your Most Productive Zone

Notes For Feedback

Should we do this exercise generically or have two (or three with mixed staes) sets for mania and depression?

Identify Factors

What factors influence your comfort zones?

Drill Down Into Factors

depending on what you choose above you will get lists of things you might face in each category to choose from. When completed we will have complete lists from which to pick the top three.

Add Intensity Into The Mix

Depending on what you pick in the above section you will be given the opportunity to define how intense the states can be for the three different ranges: inside comfort zone, slightly outside comfort zone, way outside comfort zone.

The following is just an example for the prototype and needs to be populated in the real app by the factors you chose above.

It Is More Complex Of Course

You might be able to handle a lot of anger on a good day, but if you are tired, hungry, and in a bad environment you will be triggered by far less anger. This section of the exercise helps you explore how the combination of factors might add up on you.

The following is just an example for the prototype and needs to be populated in the real app by the factors you chose above.

Summary

Take a moment to reflect on what you learned from this exercise.

Tools To Lower The Intensity of Your States

IN Order vs Dis-Order

Accounting For Time

Turning Your State To Your Advantage

Tracking Your Progress

Your Most Intense State

Please answer all of the questions below based on the most intense state you have had since last doing this exercise. Of course, if it is your first time that means the most intense state you ever had 😉

What about "Mixed States"?

We tried to come up with descriptors and a scale for mixed states but so far have not been able to create a scale that would make sense. If your most intense state was a "mixed state" just choose what you think the predominant collection of traits might be in terms of mania and depression and use that as your guide.

Time Scores

How long can you remain at the level of intensity before it changes (up or down) or you act in ways that are less functional than you would prefer? Please use the number for the description that best matches your experience during the state we are measuring in the assessments below.

90 - You can stay in the state indefinitely without it changing intensity and without losing control of yourself.

80 - You can handle the state for several months, but less than a year before losing control of your behavior.

70 - You can handle the state for a month before losing control of your behavior.

60 - You can handle the state for more than a week, but less than a month before losing control of your behavior.

50 - You can handle the state for a week before losing control of your behavior.

40 - You can handle the state for days, but less than a week before losing control of your behavior

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30 - You can handle the state for hours, but less than a day before losing control of your behavior.

20 - You can handle the state for less than an hour before losing control.

10 - You can handle the state for seconds before losing control of your behavior.

0 - By the time you are even aware that the state is happening it is already too late. You are already overwhelmed by it and have zero time before it needs to change.

Awareness Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below.

90 - Your awareness is at the highest level during this state. You know exactly how your body feels. You can tell if heart rate is up or down, if energy levels are up or down. You are fully aware of your feelings and emotions. You are fully aware of your values and what they mean to you. You are fully aware of your choices for how to respond to any and all situations and have a full awareness of other's perceptions.

80 - Awareness is clearly enhanced by the state. You can see things more clearly and use this awareness to help you function better.

70 - You are much more aware than in a ‘normal’ state. Some awareness is enhanced greatly, but awareness appears as if happening faster than you can keep up with.

60 - You can see how awareness is enhanced by the state.

50 - Awareness is the same as when not having the state.

40 - The awareness is slightly decreasing. It is harder to notice some of the body signs that one experiences while in the state. Not really aware of any strong feelings that may be occurring.

30 - It is difficult to be aware. Some thoughts and feelings are surfacing up but for the most part, not really aware.

20 - There are clear indications that your awareness has decreased. You cannot feel emotions as usual, you can’t notice how your body feels, not really aware of the spiritual aspect.

10 - Awareness is minimal, you are barely aware of anything. Can't really feel your body, no thoughts , no feelings, no spiritual awareness etc...

0 - Not aware at all. You cannot feel your body, your thoughts, feelings at all.

Understanding Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below. Try to see it as whether you understand how to function in the state and not whether you understand what triggers it, the brain chemistry, biology, genetics, drug interactions, etc.

90 - A very thorough understanding of the state. Understand the state so well that you can summon any element of it at will and use it to your advantage and to the advantage of those around you.

80 - Understanding is substantial. Can find very little reason to not be comfortable with your ability to function in the state.

70 - Understanding is pretty good. There are a few things that get in the way of your overall understanding, but you are mostly comfortable with the current level of understanding.

60 - Understanding the state is a bit enhanced.

50 - Understanding of how to function is as good as when not in the state.

40 - Don’t understand this state as well as other states.

30 - Very little understanding of the state. Would be clearly more comfortable if state was not happening.

20 - Understanding is low. Many aspects of the state are impacting ability to function.

10 - Understanding of the state is very low. Really need to get out of the state.

0 - No understanding whatsoever, state must stop immediately.

Functionality Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below. Try to remember a time when you were in the state, not how you think you can function during the next one.

90 - You function at the highest level during this state.

80 - Functionality is clearly enhanced by the state. You get more done and do a better job of it. Can accomplish anything requested.

70 - You get much more accomplished than during a ‘normal’ state. Some functionality is enhanced greatly, but other things are harder than normal to accomplish.

60 - You can see how some of the things you want to accomplish are enhanced and would be much more so if you understood how to better minimize the down sides.

50 - Functionality is the same as when not having the state.

40 - The state is slightly impacting functionality. It is harder to accomplish some of the things you need to do.

30 - There are clear indications that the state is slowing down your ability to get the same things done as when not having the state.

20 - It is difficult to get the things done that are needed. Some tasks you cannot do when asked.

10 - Functionality is minimal, but you can at least eat and take minimal care or yourself.

0 - Cannot function at all. You need to be on a machine just to stay alive and that has nothing to do with a physical ailment.

Comfort Of Self Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below. How comfortable were you when in the state?

90 - Most comfortable ever in any state.

80 - Very comfortable during state. Can find very little reason to not be comfortable.

70 - Pretty comfortable during state. There are a few things that detract from total comfort, but mostly a pretty comfortable state.

60 - Slightly more comfortable than normal.

50 - Equally comfortable as when not in the state.

40 - A little less comfortable than normal. There are a few reasons that the state is taking away comfort.

30 - Pretty uncomfortable. Would be clearly more comfortable if state was not happening.

20 - Comfort pretty low. Many aspects of the state are causing discomfort.

10 - Seriously uncomfortable. Really need to get out of the state.

0 - So uncomfortable it has to stop immediately.

Comfort Of Others Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below. Please ask the people around you (family and friends) how comfortable they are when you are in the state and have them pick the score.

90 - Most comfortable ever in any state.

80 - Very comfortable during state. Can find very little reason to not be comfortable.

70 - Pretty comfortable during state. There are a few things that detract from total comfort, but mostly a pretty comfortable state.

60 - Slightly more comfortable than normal.

50 - equally comfortable as when not in the state.

40 - A little less comfortable than normal. There are a few reasons that the state is taking away comfort.

30 - Pretty uncomfortable. Would be clearly more comfortable if state was not happening.

20 - Comfort pretty low. Many aspects of the state are causing discomfort.

10 - seriously uncomfortable. Really need to get out of the state.

0 - So uncomfortable it has to stop immediately.

Past Value ‘Looking Back On It’ Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below. How much do you value having been through the state?

90 - Most valuable state ever.

80 - Very valuable to experience the state. Can find very little reason to not value the state.

70 - State is pretty valuable. There are a few reasons that detract from total value, but mostly a pretty valuable state.

60 - Slightly more valuable than a normal state.

50 - State is equally valuable as when in any other state.

40 - A little less valuable than other states. There are a few reasons that the state feels less valuable.

30 - Value is low and causes one to feel concern and discomfort when experiencing the state.

20 - Value is so low you would rather for the state to not be happening at all.

10 - Barely any value at all. Really need to get out of the state.

0 - No value at all. The state has to stop immediately or I am at risk.

Present Value ‘While It Happened’ Scores

Please use the number for the description that best matches your experience during the state we are measuring in the assessments below. How much did you value the state at the time?

90 - Most valuable state ever.

80 - Very valuable to experience the state. Can find very little reason to not value the state.

70 - State is pretty valuable. There are a few reasons that detract from total value, but mostly a pretty valuable state.

60 - Slightly more valuable than a normal state.

50 - State is equally valuable as when in any other state.

40 - A little less valuable than other states. There are a few reasons that the state feels less valuable.

30 - Value is low and causes one to feel concern and discomfort when experiencing the state.

20 - Value is so low you would rather for the state to not be happening at all.

10 - Barely any value at all. Really need to get out of the state.

0 - No value at all. The state has to stop immediately or I am at risk.