One of the first things they teach you in Psych 101 is that introspection is impossible. It is difficult but not impossible. To discover your patterns and begin the process of introspection you need to Journal. This is not for posterity but rather to gain incite into who you really are.
 

Your journal/notes is the backbone of Present Perfect and should be done regularly and consistently. A daily review and entry would not be unusual. It can be digital or pages in a binder or book. 

 

1) Always include a date for each entry. You will be alarmed and exhilarated when referring to it at a later time and place. 

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2) Record your observations of activities and behavior that is affecting your life in either a negative or positive way. Things that are going well you may want to enhance the pattern, whereas those that are negative you may want to change and redirect. Regardless these are observations, not critiques of your behavior. Stay positive and upbeat in your writings even if the content isn’t. Recognizing the present and the impact of the past allows for a new beginning.

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3) Identify a pattern, a strategy or event from the past that you want to change. This differs from your observations. This is an effort to interpret what you observed and should be a few sentences at most. 

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4) Determine which of the three techniques to use. Changing Past Traumas, Forgive Yourself, or Evolve.

If you can identify an event that has made you behave a certain way in the present then you will want to do Changing Past Traumas. If you identify a pattern or habit that is impacting your happiness or one that you would like to enhance then you will want to Evolve.

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5) After making an entry, and after following through with one of the practices, you will notice a change.  If you scan your notes daily it will remind you of strategies you have processed in one way or another. It is alarming to note the changes that occur almost mysteriously. You are not always aware of the exact moment the change occurs. When you are reviewing your notes it will jump out at you that something has changed, and changed significantly. When this occurs you can ERASE that record. It is no longer valid. You can do this physically by shredding or burning the page, or digitally by deleting the page.

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Some people want to hang on to a record of the behavior. WHY!?!? Perhaps you haven't let go and you should go through the exercise again.

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6) When reviewing your notes you may notice a strategy that has not changed. Wait for it. Be patient. If this persists for over 3 or 4 weeks then it is time to revisit the behavior. You may want to start a new page and start from scratch. Your observations may have changed. Perhaps one of the other processes would be more suitable. 
 

NOTE: Strategies may also revert back to old strategies. If you are still unsatisfied with your behavior then start over from scratch with new observations and increased clarity and execution.