Continuing to talk about distorted thinking.

Last week I wrote about beginning to challenge distorted thinking by asking simple questions. If you missed it, you can read it here.

This week’s Just One Thing takes us one step further with replacing the unhelpful thoughts with a more positive thought.

Rewrite for Accuracy

What we are aiming for is harnessing our neuroplasticity. (One of the key components of Unstuck, BTW). In other words, we want to change our thinking.

The steps are simple.

1. Notice the thing: Take the time to notice what is happening in your mind. (Mindfulness)
2. Investigate the thing: (See last week’s post).
3. Disprove the thing: Use facts to dismantle the thought. (Correction)
4. Replace the thing. (Classic cognitive behavioral work).

What does that mean in terms of showing up for writing?

First we start looking for the core beliefs we have about ourselves as academics.
Fair warning, these are often not only so ingrained we don’t even think of them as beliefs but rather truths, but they are also very often painful and dark. We don’t usually say them out loud to many people, but wow are they there!

Example:
I’m not qualified to do this.

There is a good chance we have repeated this thought so many times that it is ingrained as a fact rather than an opinion. That “fact” also feeds a bunch of other little thoughts like, I’ll never get a job, I’ll never get published and on and on.

1. Notice the thing: I’m not qualified to do this.
2. Investigate: Is that true? What does “qualified” mean?
3. Disprove: What qualifications do I have that match the requirements? Have I ever been partially qualified at anything and become more qualified? Can I do that here? Start the list of all of your qualifications for the “job” you are talking about.
4. Write a true sentence: I have a lot of the necessary qualifications to do this, and I am more than capable of acquiring new ones as I go along.
5. Wash, rinse, repeat.

Just One Thing: Rewrite for accuracy