Core tools
Homework
Section from the interactive two-leg model reference: attachment and assertiveness legs, coping modes under stress, and tools that support balance.
Psychoeducation only. Concepts here support self-understanding and conversations with a qualified professional; they are not a clinical diagnosis or mode inventory score.
Schema Therapy Homework
Between-session practice accelerates change. Build your custom homework plan from these evidence-based assignments: mode monitoring, schema logs, coping card practice, limited reparenting, and more.
SCHEMA HOMEWORK
Build Your Practice Assignment
Mode Monitoring Diary
Track which mode you are in throughout the day and what triggered the shift.
Daily10-15 minutes
Steps:
- Set 3-4 reminders on your phone throughout the day
- When the alarm sounds, pause and ask: "Which mode am I in right now?"
- Note the mode (Vulnerable Child, Angry Child, Coping, Healthy Adult, Critic)
- Identify what triggered the mode or what would help shift to Healthy Adult
- At day end, review patterns: which modes were most frequent?
Reflection Questions:
- What situations most often trigger my vulnerable child?
- Which coping mode do I default to under stress?
- What helps me return to Healthy Adult mode?
Tips for Successful Schema Homework:
- Start with one assignment—adding too many at once is overwhelming
- Connect homework to your specific schemas and triggers
- Be compassionate if you miss a day; perfectionism is a schema too
- Bring homework insights to your next therapy/processing session
- Adjust assignments as you learn what works for you
Official YSQ-3 long/short forms and other schema inventories are copyrighted by the Schema Therapy Institute and sold through their order center. Theory and inventory overview: Schema Therapy Institute. This portal uses a Rasch YSQ-R style implementation for self-reflection—not those licensed forms.