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COGNITIVE REFRAMING - A Guide to MURDERING Limiting Beliefs
One of the absolute most POWERFUL skills to master.
Why? It literally changes your reality or at least your perception of reality.
How?
READ BELOW
One of the absolute most POWERFUL skills to master.
Why? It literally changes your reality or at least your perception of reality.
How?
READ BELOW
What is cognitive reframing?
Simply put, it's a psychological technique which helps you identify, challenge and eventually change
the way you look at certain situations, experiences, ideas, and the world in general
Simply put, it's a psychological technique which helps you identify, challenge and eventually change
the way you look at certain situations, experiences, ideas, and the world in general
Most people have 0 control over their thought patterns or emotional responses
Why? They're simply not aware that they're even happening!
And because they're not aware it's happening, they never question it
And rightly so, as most of these form in early childhood
Why? They're simply not aware that they're even happening!
And because they're not aware it's happening, they never question it
And rightly so, as most of these form in early childhood
Each time you have one of these negative beliefs, (and don't attempt to change it)
it becomes stronger and stronger
until this negative belief becomes a CORE BELIEF
Core beliefs are hard as fuck to kill but can be done with proper consistency and intention
it becomes stronger and stronger
until this negative belief becomes a CORE BELIEF
Core beliefs are hard as fuck to kill but can be done with proper consistency and intention
Some examples of negative core beliefs:
"I'm stupid"
"Money is hard to come by"
"The world is a bad place"
"I'm just not an energetic person"
"I'm not a happy person"
the list goes on and on
"I'm stupid"
"Money is hard to come by"
"The world is a bad place"
"I'm just not an energetic person"
"I'm not a happy person"
the list goes on and on
So what if I have these beliefs. They're just in my mind right? Doesn't change anything about my life.
WRONG.
These beliefs literally can determine your life
They actually impact most of your decisions behind the scenes
WRONG.
These beliefs literally can determine your life
They actually impact most of your decisions behind the scenes
Following me so far? if you're lost let me give you a brief summary
You have 1 negative belief -> that negative belief x 1000 -> becomes a core belief -> directly impacts your behavior -> can prevent you from being successful/happy
You have 1 negative belief -> that negative belief x 1000 -> becomes a core belief -> directly impacts your behavior -> can prevent you from being successful/happy
A practical example:
Growing up poor > no money > leads you to believe money is scarce/hard to come by
Leads you to penny pinch and put money on a pedestal > makes you refrain from taking risks that can make you lose money
Thus you never end up making a lot of money
Growing up poor > no money > leads you to believe money is scarce/hard to come by
Leads you to penny pinch and put money on a pedestal > makes you refrain from taking risks that can make you lose money
Thus you never end up making a lot of money
Another example:
Bad teacher in early education calls you out in front of your class > gets made fun of constantly > makes you feel stupid
You ruminate on that long enough and eventually end up believing you're stupid
Your self-confidence = shattered
You get the gist of it
Bad teacher in early education calls you out in front of your class > gets made fun of constantly > makes you feel stupid
You ruminate on that long enough and eventually end up believing you're stupid
Your self-confidence = shattered
You get the gist of it
So how do you get rid of these beliefs?
It's simple.
Note: I said simple, NOT easy
I hate platitudes and generic advice, so I'm going to give a practical guide that's empirically supported to help you change these mf negative core beliefs
It's simple.
Note: I said simple, NOT easy
I hate platitudes and generic advice, so I'm going to give a practical guide that's empirically supported to help you change these mf negative core beliefs
Step 1: Become AWARE of these beliefs
You can't change something if you don't even realize it requires changing
So how do I become aware of these beliefs?
For starters: meditation, journaling, thinking your thoughts out loud
You can't change something if you don't even realize it requires changing
So how do I become aware of these beliefs?
For starters: meditation, journaling, thinking your thoughts out loud
Step 2: QUESTION your beliefs using Socratic Questioning
1) Why am I having this thought?
2) Is this thought realistic?
3) Am I basing my thoughts on facts or on feelings?
4) What is the evidence for this thought?
5) Could I be misinterpreting the evidence?
1) Why am I having this thought?
2) Is this thought realistic?
3) Am I basing my thoughts on facts or on feelings?
4) What is the evidence for this thought?
5) Could I be misinterpreting the evidence?
Step 3: WRITE IT DOWN
Things never work out when you just think about them.
Write down your answers so you can literally SEE what's going on in that clusterfuck you call your mind
Things never work out when you just think about them.
Write down your answers so you can literally SEE what's going on in that clusterfuck you call your mind
Step 4: Write Down the "Fors" and "Against' your Beliefs
Write down the evidence supporting your negative beliefs in 1 column
Write down the evidence disproving your negative beliefs in another column
Write down the evidence supporting your negative beliefs in 1 column
Write down the evidence disproving your negative beliefs in another column
Step 5: Write the Opposite of the Belief You're Challenging
Once you compare your evidence
You'll see that your belief is not usually not well thought out
Write down the opposite belief beside it
I am stupid > I am intelligence
Money is hard to get > money is easy to get
Once you compare your evidence
You'll see that your belief is not usually not well thought out
Write down the opposite belief beside it
I am stupid > I am intelligence
Money is hard to get > money is easy to get
Step 6: AFFIRMATIONS
Affirm your new belief every day.
10-20 times in the morning, 10-20 times right before you fall asleep
For best results, literally do it as much as possible - write it down, say it out loud, override your thinking with it
Thank me later
Affirm your new belief every day.
10-20 times in the morning, 10-20 times right before you fall asleep
For best results, literally do it as much as possible - write it down, say it out loud, override your thinking with it
Thank me later
Soon enough, you'll have eliminated those pesky limiting core beliefs, and you'll be able to live your life the way you really want
BONUS: you learn to become more aware of your thought patterns (as a result of meditating/writing shit down
this has its own set of benefits
BONUS: you learn to become more aware of your thought patterns (as a result of meditating/writing shit down
this has its own set of benefits
If you're more interested in this kind of 'crushing self-beliefs' type of content
I HIGHLY HIGHLY HIGHLY recommend you give @OneJKMolina a follow and check out his book "The Day You Become Stronger"
Great read, will likely change your life
I HIGHLY HIGHLY HIGHLY recommend you give @OneJKMolina a follow and check out his book "The Day You Become Stronger"
Great read, will likely change your life
