All-or-Nothing Thinking
Negative Thought
: Viewing situations as black or white, with no middle ground.
Example:
Problem: You planned to go to the gym five times this week but only managed to go three times.
Negative Thinking: "I failed because I didn’t go every day. If I can’t do it perfectly, it’s pointless."
Mind Hack: Find the Gray Area—Focus on the positive: "I went to the gym three times, which is still progress." Recognize that partial success is still success.
Find the Gray Area:
Challenge yourself to see the middle ground by asking, "What’s one small success I can focus on?"
Redefine Success:
Focus on progress rather than perfection. Celebrate incremental improvements.
Collect Data:
Look for exceptions where things weren't entirely one way or the other. Keep a journal of situations with mixed outcomes.