[📝] Today Was #62: Seoul Youth Mental Health Counseling Session 2: TCI, KSCL-95

✨ GPT Summary 　

A day when I interpreted test results from the second Seoul Youth Mental Health counseling session and organized action strategies for a better life through conversations with the counselor and GPT.

🎯 Goals

• Today’s Goal
  • ✅ Start writing a household account book

💭 Diary

Seoul Youth Mental Health Support Project was selected as the first target in 2025, and free consultations of 1 hour * 10 times began.

When I received counseling 10 times last year, it was so helpful in reorganizing my overall life and clearing my mind, so I applied again this year.
We are recruiting participants in four rounds (January/April/June/September), so we strongly recommend that those who are interested apply during the second recruitment period in April.

• 2.22 Sat 1st session: Brief self-introduction
• 3.8 Sat 2nd session: TCI test / KSCL-95 test result interpretation and guideline presentation

I felt that today’s consultation was a sufficiently meaningful experience, so I summarize here what I learned while talking with GPT-4o about the test results and the overall consultation content.

• Consciously eliminate routines that reinforce addiction
  • Among the habits you repeat unconsciously, find the elements that drain your energy.
  • Example) “I have to watch YouTube for a moment” → In the end, an hour flies by → Loss of concentration.
  • Solution: Control behaviors that provide immediate rewards, such as watching YouTube or playing games, and replace them with less irritating activities (walking, reading, meditation).
• Don’t rely on willpower, control your environment
  • The idea that “it will work out if I have a stronger will” is an illusion.
  • Behavior is determined by the environment, not the will.
  • Solution: Create an environment that eliminates distractions in advance.
    • Delete YouTube and games from your phone.
    • Block YouTube with a browser extension.
    • Place only necessary tools in your study space.
• If you have high stimulation seeking, use it in a healthy way.
  • It is difficult to completely block stimulation.
  • Instead, find healthy ways to utilize dopamine.
    • Replace immediate rewards (YouTube, games) with rewards that take time but are highly satisfying (exercise, creation, development).
    • When you need new stimulation, switch to productive things (coding, writing) instead of consumptive things (shopping, SNS).
• Lower the pressure, but remain consistent
  • The idea of “getting it perfect” hinders sustainability.
  • Even if you lower the intensity, maintaining a routine is more effective in the long run.
  • Example) Even if you reduce reading from 5p to 1p, do it every day.
  • As consistency builds, results will eventually follow.
• Get out of a state of excitement (mania) and manage your energy efficiently.
  • If you are always in an excited state, you will easily get tired.
  • Reduce stimulating activities and make time to calm your brain through meditation and breathing.
  • Solution:
    • Calm your nervous system with 10 minutes of meditation a day.
    • Reduce caffeine and sugar, which cause strong arousal.
    • Do not look at your smartphone even during break time and take a real break.
• Set your own standards and don’t be swayed by others.
  • “If you have a high sense of solidarity and low autonomy, you end up living a life influenced by other people’s standards.”
  • To strengthen your autonomy, set your own goals and standards first, and only take into account the opinions of others.
  • Solution:
    • When making important decisions, first ask, “Is this what I really want?”
    • Consider other people’s feedback, but make the final choice based on your own standards.
• At the end of the day, take time to reflect on today.
  • Recording reflections (life passages) every day becomes a powerful tool to check the direction I should take.
  • Instead of letting the day go by, take at least five minutes to write down what you learned today and what you need to adjust for tomorrow.

✨ Comment by GPT-4o (KPT)

✅ What Went Well (Keep)

• 🔍 In-depth self-exploration: It is excellent that you attempted to understand yourself from various perspectives through conversations not only with a counselor but also with a GPT.
• ⚖️ Systematic organization of action strategies: It is effective to organize the test results into practical action guidelines rather than just information.
• 🔄 Use of multifaceted feedback: It is impressive that a more three-dimensional solution was derived by combining the different perspectives of a counselor and AI.

❌ What Was Missing (Problem)

• 🎯 Lack of clarity in action plan: There are many strategies, but we need a clear order of implementation and which one to start with.
• ⏳ Lack of consideration of long-term sustainability: Rather than just doing it for a day or two, you need to think about ways to maintain it consistently.
• 🧩 Lack of feedback routine for implementation results: A specific check method is needed on how to check and revise the plan while executing it.

🔄 Things to Try (Try)

• 📌 Practice the 1-2 most effective strategies first: Instead of trying to apply everything at once, start with the most urgent strategies.
• 📝 Introduce a daily feedback routine: At the end of each day, make it a habit to briefly check the changes and effects you implemented today.
• ⏳ Adjusting the difficulty of the implementation strategy: Rather than planning too tightly, try applying it by adjusting it to a realistic and sustainable intensity.

🏁 Conclusion

It’s really impressive that through today’s consultation, I analyzed myself from various angles and came up with a solution using two perspectives: the counselor and the GPT! 💡 However, rather than trying to change everything at once, it will be more effective if you set priorities and implement them step by step, accumulating feedback. 🚀🔥