Step

Question

1. Identify

Write down the "should statement" that has been on your mind. (e.g., "I should always be successful.")

2. Challenge

Ask yourself: Is this statement realistic? Does it add unnecessary pressure? How does it make me feel?

3. Evidence

List any evidence that supports this "should statement." Then list evidence that contradicts it.

4. Reframe

Based on the evidence, can you reframe this "should statement" into a more flexible and forgiving thought? (e.g., "It's okay to make mistakes. Everyone does. I can learn from them and continue to grow.")

5. Impact

Reflect on how the reframed thought makes you feel compared to the original "should statement."

6. Practice

Identify a small action you can take to practice this new, adaptive thought in your daily life.