| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 7549 |
20 Aug 2026 08:53:38 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 5871 | New record added in `options` (ID: 5871) | |
| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5871 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5871) | ||
{
"option_id": "5871",
"questionaire_id": "1503",
"option_title": "Watching TV all day",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Watching TV all day',
'2026-08-20 08:53:38',
'1503'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5870 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5870) | ||
{
"option_id": "5870",
"questionaire_id": "1503",
"option_title": "A daily routine",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'A daily routine',
'2026-08-20 08:53:38',
'1503'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5869 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5869) | ||
{
"option_id": "5869",
"questionaire_id": "1503",
"option_title": "Skipping meals",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Skipping meals',
'2026-08-20 08:53:38',
'1503'
)
questionaire| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1503 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `questionaire` (ID: 1503) | ||
{
"questionaire_id": "1503",
"cbt_id": "205",
"questionaire_type": "cbt",
"questionaire_title": "If you often feel anxious because of uncertainty, what can help you feel more in control?",
"questionaire_order": "32",
"questionaire_correct_answer": "A daily routine",
"questionaire_explanation": "When things feel uncertain, having a daily routine can make you feel more in charge. It's like having a plan for each day, so you know what to expect. This routine can include things like when you wake up, eat meals, or do your homework.",
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'205',
'cbt',
'If you often feel anxious because of uncertainty, what can help you feel more in control?',
'32',
'A daily routine',
'When things feel uncertain, having a daily routine can make you feel more in charge. It\'s like having a plan for each day, so you know what to expect. This routine can include things like when you wake up, eat meals, or do your homework.',
'2026-08-20 08:53:38'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5868 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5868) | ||
{
"option_id": "5868",
"questionaire_id": "1502",
"option_title": "with activities that promote calmness like meditation",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'with activities that promote calmness like meditation',
'2026-08-20 08:53:38',
'1502'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5867 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5867) | ||
{
"option_id": "5867",
"questionaire_id": "1502",
"option_title": "Multitasking between breakfast and getting dressed",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Multitasking between breakfast and getting dressed',
'2026-08-20 08:53:38',
'1502'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5866 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5866) | ||
{
"option_id": "5866",
"questionaire_id": "1502",
"option_title": "Expecting everything to go well on its own",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Expecting everything to go well on its own',
'2026-08-20 08:53:38',
'1502'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5865 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5865) | ||
{
"option_id": "5865",
"questionaire_id": "1502",
"option_title": "With a caffeine blast and frantic news scrolling",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'With a caffeine blast and frantic news scrolling',
'2026-08-20 08:53:38',
'1502'
)
questionaire| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1502 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `questionaire` (ID: 1502) | ||
{
"questionaire_id": "1502",
"cbt_id": "205",
"questionaire_type": "cbt",
"questionaire_title": "“A worry-filled morning will often flood into an anxious afternoon”. What’s the recommended approach to start your mornings?",
"questionaire_order": "32",
"questionaire_correct_answer": "with activities that promote calmness like meditation",
"questionaire_explanation": "When you start your day with lots of worries, those worries can stay with you all day long. To prevent that, it's a good idea to begin your mornings with calming activities, like sitting quietly and clearing your mind through meditation. It's like giving your mind a peaceful start to the day.",
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'205',
'cbt',
'“A worry-filled morning will often flood into an anxious afternoon”. What’s the recommended approach to start your mornings?',
'32',
'with activities that promote calmness like meditation',
'When you start your day with lots of worries, those worries can stay with you all day long. To prevent that, it\'s a good idea to begin your mornings with calming activities, like sitting quietly and clearing your mind through meditation. It\'s like giving your mind a peaceful start to the day.',
'2026-08-20 08:53:38'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5864 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5864) | ||
{
"option_id": "5864",
"questionaire_id": "1501",
"option_title": "Once in a while",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Once in a while',
'2026-08-20 08:53:38',
'1501'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5863 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5863) | ||
{
"option_id": "5863",
"questionaire_id": "1501",
"option_title": "Monthly",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Monthly',
'2026-08-20 08:53:38',
'1501'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5862 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5862) | ||
{
"option_id": "5862",
"questionaire_id": "1501",
"option_title": "Weekly",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Weekly',
'2026-08-20 08:53:38',
'1501'
)
options| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5861 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `options` (ID: 5861) | ||
{
"option_id": "5861",
"questionaire_id": "1501",
"option_title": "Repeatedly",
"option_img": null,
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Repeatedly',
'2026-08-20 08:53:38',
'1501'
)
questionaire| Date & Time | 2026-08-20 08:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1501 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=32 |
| Description | New record added in `questionaire` (ID: 1501) | ||
{
"questionaire_id": "1501",
"cbt_id": "205",
"questionaire_type": "cbt",
"questionaire_title": "A routine is a sequence of actions that you do",
"questionaire_order": "32",
"questionaire_correct_answer": "Repeatedly",
"questionaire_explanation": "A routine is like a set of things you do over and over again, like brushing your teeth every day or doing homework after school. It's something you do regularly, not just once in a while.",
"created_at": "2026-08-20 08:53:38",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'205',
'cbt',
'A routine is a sequence of actions that you do',
'32',
'Repeatedly',
'A routine is like a set of things you do over and over again, like brushing your teeth every day or doing homework after school. It\'s something you do regularly, not just once in a while.',
'2026-08-20 08:53:38'
)
cbt| Date & Time | 2026-08-20 08:53:36 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 205 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 205) | ||
{
"cbt_title": "Using Routine to Reduce Anxiety",
"cbt_image": "",
"cbt_order": "32",
"cbt_summary": "<p>If you've been dealing with anxiety, you're not alone. <b>Mornings can be tough, right?</b> When you wake up, all those worries flood your mind, and it feels like a <b>big weight in your stomach</b>. Staying in bed seems like the easier option, but trust me<b>, it makes things worse</b> when you only have 20 minutes to shower, eat, let the dog out, and be camera ready for back-to-back Zoom meetings. The day's barely begun, and you're already feeling discombobulated and overwhelmed. Long before the week is over<b>, you're burned out</b>, and you know you won't finish everything on this week's task list. What helps is the opposite, <b>One word: Routine!</b> The <b>daily routine</b> sets the tone for your day, making it calmer and more manageable. So, give it a shot – it might make a big difference for you! Here's a list of activities that you can incorporate in your day for making it stress free:</p><p><b>➢</b> Wake Up at a Consistent Time</p><p><b>➢</b> Personal Hygiene Routine</p><p><b>➢</b> Stretch or Exercise</p><p><b>➢</b> Healthy Breakfast</p><p><b>➢</b> Plan Your Day</p><p><b>➢</b> Review Your Goals</p><p><b>➢</b> Allocate Time for Work or School Tasks</p><p><b>➢</b> Include Breaks and Leisure Time</p><p><b>➢</b> Evening Wind-Down Ritual</p><p><b>➢</b> Set a Consistent Bedtime</p><p><b>➢</b> Reflect on Your Day</p>"
}
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5860 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5860) | ||
{
"option_id": "5860",
"questionaire_id": "1500",
"option_title": "Move on to the next task without acknowledging it",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Move on to the next task without acknowledging it',
'2026-08-20 08:53:34',
'1500'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5859 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5859) | ||
{
"option_id": "5859",
"questionaire_id": "1500",
"option_title": "Give yourself a reward for all of your hard work!",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Give yourself a reward for all of your hard work!',
'2026-08-20 08:53:34',
'1500'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5858 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5858) | ||
{
"option_id": "5858",
"questionaire_id": "1500",
"option_title": "Criticize yourself for not doing better",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Criticize yourself for not doing better',
'2026-08-20 08:53:34',
'1500'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5857 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5857) | ||
{
"option_id": "5857",
"questionaire_id": "1500",
"option_title": "Ignore the accomplishment",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore the accomplishment',
'2026-08-20 08:53:34',
'1500'
)
questionaire| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1500 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `questionaire` (ID: 1500) | ||
{
"questionaire_id": "1500",
"cbt_id": "204",
"questionaire_type": "cbt",
"questionaire_title": "You just crushed a tough task! What's the best way to celebrate?",
"questionaire_order": "31",
"questionaire_correct_answer": "Give yourself a reward for all of your hard work!",
"questionaire_explanation": "Celebrating the completion of a tough task by giving yourself a reward is like telling your brain, \"Hey, we did it!\" This not only boosts your mood but also sends a signal to your brain that hard work deserves recognition. When you associate accomplishment with a reward, it lowers anxiety by creating a positive mindset around tasks. It helps break the cycle of stress and pressure, making the next challenge feel less daunting.",
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'204',
'cbt',
'You just crushed a tough task! What\'s the best way to celebrate?',
'31',
'Give yourself a reward for all of your hard work!',
'Celebrating the completion of a tough task by giving yourself a reward is like telling your brain, \"Hey, we did it!\" This not only boosts your mood but also sends a signal to your brain that hard work deserves recognition. When you associate accomplishment with a reward, it lowers anxiety by creating a positive mindset around tasks. It helps break the cycle of stress and pressure, making the next challenge feel less daunting.',
'2026-08-20 08:53:34'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5856 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5856) | ||
{
"option_id": "5856",
"questionaire_id": "1499",
"option_title": "Randomly, without a specific schedule",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Randomly, without a specific schedule',
'2026-08-20 08:53:34',
'1499'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5855 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5855) | ||
{
"option_id": "5855",
"questionaire_id": "1499",
"option_title": "Never, as it may lead to complacency",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Never, as it may lead to complacency',
'2026-08-20 08:53:34',
'1499'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5854 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5854) | ||
{
"option_id": "5854",
"questionaire_id": "1499",
"option_title": "Regularly",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Regularly',
'2026-08-20 08:53:34',
'1499'
)
options| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 5853 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `options` (ID: 5853) | ||
{
"option_id": "5853",
"questionaire_id": "1499",
"option_title": "Only at the end of the year for a comprehensive analysis",
"option_img": null,
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Only at the end of the year for a comprehensive analysis',
'2026-08-20 08:53:34',
'1499'
)
questionaire| Date & Time | 2026-08-20 08:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 1499 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=31 |
| Description | New record added in `questionaire` (ID: 1499) | ||
{
"questionaire_id": "1499",
"cbt_id": "204",
"questionaire_type": "cbt",
"questionaire_title": "How often should you review and monitor your achievements?",
"questionaire_order": "31",
"questionaire_correct_answer": "Regularly",
"questionaire_explanation": "You should review and monitor your achievements regularly. Instead of only at the end of the year for a comprehensive analysis, never to avoid complacency, or randomly without a specific schedule, regular check-ins allow you to track your progress, make adjustments, and stay motivated. It's like keeping an eye on your journey to make sure you're heading in the right direction. This proactive approach helps you celebrate small wins, identify areas for improvement, and maintain focus on your goals consistently.",
"created_at": "2026-08-20 08:53:34",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'204',
'cbt',
'How often should you review and monitor your achievements?',
'31',
'Regularly',
'You should review and monitor your achievements regularly. Instead of only at the end of the year for a comprehensive analysis, never to avoid complacency, or randomly without a specific schedule, regular check-ins allow you to track your progress, make adjustments, and stay motivated. It\'s like keeping an eye on your journey to make sure you\'re heading in the right direction. This proactive approach helps you celebrate small wins, identify areas for improvement, and maintain focus on your goals consistently.',
'2026-08-20 08:53:34'
)