How to Be Accountable Workbook: Take Responsibility to Change Your Behavior, Boundaries, & Relationships

by Joe Biel, Faith G. Harper

Overview

Have you made choices you regret, grown away from your values, damaged your relationships, or hurt yourself and people you care about? It's never too late to choose accountability, change your behavior, and become the person, friend, partner, and/or parent you know you can be. Figure out where you went wrong, explore what you want to change, and get back on track with the exercises in this workbook. Can be used as a companion to How to Be Accountable, and is designed to stand alone. Whether you want to quit smoking, stop lying, or figure out how to build the stable life, career, and relationships that have always seemed out of reach, you'll find these step-by-step tools eye-opening and practical.

Product Details

ISBN-13:	9781648410611
Publisher:	Microcosm Publishing
Publication date:	07/02/2021
Series:	5-Minute Therapy Series
Pages:	128
Product dimensions:	5.50(w) x 8.50(h) x 0.70(d)

About the Author

Joe Biel is a self-made autistic publisher and filmmaker who draws origins, inspiration, and methods from punk rock. Biel is the founder and CEO of Microcosm Publishing and co-founder of the Portland Zine Symposium. Biel has been featured in Time Magazine, Publisher’s Weekly, Art of Autism, Utne Reader, Oregonian, Broken Pencil, Punk Planet, Bulletproof Radio, Spectator (Japan), G33K (Korea), and Maximum Rocknroll. Biel is the author of People's Guide to Publishing: Building a Successful, Sustainable, Meaningful Book Business, Good Trouble: Building a Successful Life & Business on the Spectrum, Manspressions: Decoding Men's Behavior, Make a Zine, The CIA Makes Science Fiction Unexciting, Proud to be Retarded, Bicycle Culture Rising, and more. Biel is the director of five feature films and hundreds of short films, including Aftermass: Bicycling in a Post-Critical Mass Portland, $100 & A T-Shirt, and the Groundswell film series. The Journal of Adolescent & Adult Literacy described Biel as "not trained in pedagogy." Biel lives in Portland, Ore. Find out more at joebiel.net

Faith G. Harper, PhD, LPC-S, ACS, ACN is a bad-ass, funny lady with a PhD. She’s a licensed professional counselor, board supervisor, certified sexologist, and applied clinical nutritionist with a private practice and consulting business in San Antonio, TX. She has been an adjunct professor and a TEDx presenter, and proudly identifies as a woman of color and uppity intersectional feminist. She is the author of the book Unf*ck Your Brain and many other popular zines and books on subjects such as anxiety, depression, and grief. She is available as a public speaker and for corporate and clinical trainings.Subscribe to the Unfuck Your Brain newsletter to get a discount on her books and zines.

Table of Contents

Introduction 7

S.T.O.P. Skill 16

T.I.P.P. Out of Crisis 17

Understand Your Behavior 21

Accountability Self Assessment 24

Trauma Management Plan 30

Types of Triggers 34

Trigger Response Plan 36

Needs Inventory 40

Feelings Identification 42

Name your Emotions 45

Values Clarification 47

Map Your Values 51

My Authentic Self 52

Power Threat Meaning 53

Unpacking Then 55

Unpacking Now 59

Toxic Relational Patterns 61

The Inventory: How To Stop Keeping Secrets From Yourself 70

Shadow Work 80

Shadow Work Questions for Introspection 81

Shadow Work Meditation 84

Shadow Work Self-Check-In 84

Barriers to Accountability 89

Thinking Errors 91

Cognitive Biases 97

Change Your Behavior 103

Self-Compassion 104

When Presented With New Information 106

First Thought, Second Thought 107

Cognitive Defusion 111

Compassionate Accountability 114

How Can You Reframe Your Experience? 116

S.O.L.V.E. Your Problem 117

Figuring Out Our Stuck Points 119

Gratitude Journaling 120

Intention Setting 123

A Week of Intentionality 125

Accountability WOOP 127

Accountability Goal Setting 129

Progress Log 136

Achieve Your Goals 145

90-Day Skill Challenge 151

Change Your Relationships 153

Relationships Inventory 154

Circle of Closeness 156

I Statements 157

The Four Levels of Communication 159

Apologies, Atonement, Forgiveness, and Repentance: Accountability in Action 161

The Three R's of An Apology 163

Gaslighting-Proof Yourself 165

Problem Solving with Others 167

Talking Out Conflict 173

Conflict in Groups 176

Therapy, Coaching, Mentoring, and Accountability Partnerships 179

Conclusion 187