Schemas or Distortions


Homework assignment, identify my maladaptive schemas/cognitive distortions

All or nothing thinking. Perfectionist – if not perfect then why bother

Black & white thinking. – using extremes, always, never, ever, completely

Mind reading

10 common cognitive distortions – mental shortcuts or assumptions about how the world works that helped you survive but are no longer supportive

18 maladaptive schemas – thought structures that helped you in one or some situations but are now harming or restricting you.

18 Early Schemas Defined (

Are you sure you know how to search?


How to do a web search: (link Ecosia)

Ask good questions.

Add one of these words to the search:

  • Reviews
  • Problems
  • Concerns
  • To know before
  • To look out for
  • Fail

These will help with cognitive bias and accidentally search only for stuff that supports what you already know rather than offer you new stuff. New information might be uncomfortable, so is growth. If you are comfortable, you’re probably stagnating. Change (entropy) is always occurring, so if you aren’t actively choosing your path, then you will end up on the most familiar path (the one that has the least resistance – as in the most traveled, not the least pain),

Thinking Thoughts

Thoughts are stories we tell ourselves.

We use thoughts to understand the signals our brain sends us.

Not every thought we have is true.

“I’m having the thought that….”

Thoughts have power. Consider the placebo effect.

The way we have thoughts is that there is electrical activity in our brains. Electricity is energy, energy can also be called power.

Thoughts have power.

Will you control your thoughts, or will you let them control you?

We have free will.

We can choose to control our thoughts.

Our life is only predestined to follow the path set for us by our predecessors if we do not pause, evaluate, and choose.

If I am choosing, I can choose to make it harder for my descendants to choose, or I can make it easier.

I choose to make it easier. This is my intention.

Pain and The Bad Place

When I notice that I’m thinking painful and likely untrue thoughts, I think of it as my brain trying to go to or already in The Bad Place (aka: negative sentiment override, assuming the worst, being pessimistic, running a maladaptive schema, bad programming, telling yourself bad stories, feeding the bad wolf, sending out negative energy, trauma response, being triggered, starting to get flooded).

When I am in the Bad Place I can still function, but only just barely. Others see it as me being rude, inconsiderate, stupid, ridiculous, mean, unkind, self-centered, selfish, stubborn, bossy, pedantic. I’m trying to get into the habit of wearing noise cancelling headphones so I can tune out other people until I’m functional again. So far just keeping my mouth shut as much as possible if I’m in the bad place is working ok.

Headphones would help, I’d need active noise cancelling headphones: Bluetooth, comfortable.