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Thinking in Shades Although this method might sound drab, the effects can be of Grey illuminating. Instead of thinking about your problems in all-or-nothing extremes, evaluate things on a range of 0 to 100. When things don't work out as well as you hoped, think about the experience as a partial success rather than a complete failure.
behavior, ask yourself the questions on the reverse side of this worksheet and write down the answers. It will probably take about 5-10 minutes. 2. Not all questions apply to all automatic thoughts. 3. If you’d like, you can use the list below to identify cognitive distortions. You may find that more than one distortion applies. 4.
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or ashamed. All-or-nothing thinking leads John to believe that any performance less than 100% equates to 0%. It is easy to see how this can lead to harsh negative judgments, reducing self-esteem in the process. In addition, this way of thinking disrupts behavior change or forming new habits , such as
Our Stop Overthinking! worksheet offers ten principles for avoiding overthinking and navigating decisions with greater ease. These address common mindsets and behaviors that get in the way of smooth decision-making, such as trying to avoid all risk or uncertainty and relying too much on the advice of others.
5. Thinking in Shades of Grey: Although this method might sound drab, the effects can be illuminating. Instead of thinking about your problems in all-or-nothing extremes, evaluate things on a range from 1 to 100. When things don't work out as well as you hoped, think about the experience as a partial success rather than a complete failure.
others are thinking critically about them. But none of us are mind-readers. How do you know what someone else is thinking? You may be right, but don’t jump to conclusions – stick to what you know, and if you don’t know, see if you can find out. Automatic thought My husband didn’t eat that chocolate cake I baked for him.
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and unhelpful thinking styles All or nothing thinking: Also known as ‘black or white thinking’ - things are either right or wrong, good or bad. Can lead people to give up at the first small sign of failure or think too rigidly. • I failed this test. I am stupid so I am giving up. • Either we do it like this or not at all. Don’t feed ...