Spot one thought pattern that repeats

Notice a thought you often have and write it down.

Why it helps

Repeating thoughts often run on autopilot. Seeing them written down lets you question whether they are true.

How to do it

1. Think of a thought that comes up often.
2. Write it exactly as it sounds.
3. Ask: is it fully true, and is it helpful?

Make it easier

Just write the thought.

Make it harder

Write a more balanced version.