Track What’s Really Going On—Before You Try to Change It
If you’re exhausted from trying to “fix it” without results, pause. This is your starting point: a simple way to track what’s happening beneath the surface, so you can move forward with clarity—not guesswork.
Download the free Baseline and ABC Data companion worksheet for this post below.
You’ve realized something important: white-knuckling your way through burnout isn’t working. You’ve been running on fumes—driven, competent, always trying your best—but still stuck in patterns that don’t reflect the life you’re trying to build.
In our last two blog posts, we looked at why this happens. The mind, doing what it’s built to do, can unintentionally pull you into patterns of avoidance, control, and short-term relief. These patterns seem helpful… until they’re not. Now that you understand what doesn’t work, and why this happens, it’s time to explore how it’s showing up in your actual life. No change yet—just clarity.
A common cycle we all fall into
You tell yourself you want to slow down and be more present at home but after a long day at work the second you walk in the door, you’re tackling the next thing: unloading the car, putting away backpacks and shoes, managing dinner while juggling meltdowns (your toddler’s... maybe your own), and rushing your kid to the bathroom before there’s an accident. Somewhere in there, the older one is frustrated about homework, and you're still trying to keep going.
You’re doing so much and yet it still feels like you're not being there. You fall into bed wondering why you're so disconnected when you’ve spent the whole evening doing everything “right.”
This blog isn’t about fixing that. It’s about finally seeing it so you can stop operating on autopilot and start getting curious about what’s actually happening underneath it all.
Start with baseline: what is it, and why it matters
Before we can shift any behavior, we need a clear picture of what’s already happening. That’s what baseline data gives us.
In behavior analysis, baseline data refers to the natural level of a behavior before any changes or interventions are introduced. It’s how we understand what’s happening without trying to fix it, yet. We track how often a behavior happens, when it shows up, and in what context, so we can recognize meaningful patterns.
From there, we can see how the behavior functions in your life, not just what it looks like. Without baseline, we’re just guessing. With it, we start noticing the thoughts, emotions, and circumstances that quietly reinforce what we do. And just as important, baseline gives us something to compare against later so when we do try something new, we can clearly see whether that shift is actually helping.
The ACT-informed ABCs of behavior
In traditional behavior analysis, we often describe behavior in terms of the ABCs:
Antecedent – what happens right before the behavior
Behavior – the action or response
Consequence – what happens after the behavior
But in Acceptance and Commitment Therapy, we expand the narrative. It's not just about what happens externally, it's about including what’s going on inside, too. The thoughts, emotions, physical sensations, and internal stories that influence what you do (often without even realizing it) are just as important as the external events.
Here’s how we use the modified ABC model in ACT, like what you’ll find in the worksheet:
Antecedents (Before the Behavior):
We explore both the external environment (what was happening around you) and the internal experiences (thoughts, emotions, body sensations) that showed up. For example: “The house was loud and chaotic,” or “I felt overstimulated and thought, ‘I can’t deal with this.’”
Behavior:
We describe the action you took in observable, concrete terms—what someone could see or hear. This might be “yelled,” “zoned out watching tv on the couch,” or “doom scrolling.”
Consequences (After the Behavior):
Again, we look at both external and internal consequences.
External: What changed around you? Did someone react? Did the situation escalate or calm down?
Internal: What did you feel or think afterward? Maybe you felt guilty, ashamed, or momentarily relieved. Maybe you thought, “That didn’t help,” or “Why do I always do this?”
This kind of expanded tracking helps uncover patterns of avoidance, control, or overfunctioning that you may have learned over time not because you're broken, but because your mind was doing what it thought would help. And now? You’re starting to notice. That’s a powerful shift.
Daily PrACTice
Download the free Baseline and ABC Data Worksheet and follow the steps below.
Choose one area where you’ve felt stuck or frustrated. Some examples could be: scrolling too much, snapping at your partner or kids, overcommitting at work, binge eating, etc.
Write down the specific target behavior (e.g., “scrolling TikTok in bed between 10–11 pm”).
Track the following:
How often the behavior is occurring? Depending on the type of behavior it may be best to track rate, frequency, or duration. Busy mom tip: Frequency is the most practical.
What was the external antecedent (i.e., what was happening around you)?
What were you thinking or feeling before the behavior?
What did you do (i.e., the behavior)?
What happened afterward—outside and inside (i.e., consequence)?
Track for 3–5 days without judgment or analysis. Just observe.
Behavior tips to make your data count
Be specific: “Scrolled TikTok during family time” is better than “used phone.”
Pick one: Try to stick to 1 target behavior to notice at a time, especially if tackling this exercise on your own. You already have a lot on your plate, don’t make this too hard on yourself!
Track in the moment: This is not an easy one. I know, like, you really need one more thing to keep in mind while engaging in a behavior you’re trying to reduce to begin with. But in an attempt to collect reliable data, it should be the standard to track in real time. However, remember, don’t let perfect become the enemy of good. Remember to be self-compassionate and track as accurately as possible. Make modifications if needed.
Don’t analyze: This is data gathering, not solving.
Work with a professional: Tracking your own behavior is a powerful first step—but according to the Behavior Analyst Certification Board (BACB), accurate data collection requires clearly defined behaviors, real-time recording, and trained observation techniques to ensure the data is reliable and useful.
While this blog introduces self-monitoring in a simplified format, it’s important not to jump ahead and start analyzing your data or drawing conclusions without professional support. The goal right now is to track how often these behaviors are happening, begin noticing patterns, and build awareness—not to implement changes or interpret the data on your own.
If you’re looking for personalized guidance, data interpretation, or support in building a values-based intervention, I strongly recommend working with a Board Certified Behavior Analyst (BCBA). That’s exactly what I offer through 1:1 sessions.