Thinking traps
Thinking “If it’s not perfect, it’s a total failure” is an example of this type of thinking.
What is all-or-nothing thinking (or black and white thinking)
Repeatedly ignoring your limits at work can lead to this condition involving emotional exhaustion and reduced performance.
Burnout
Delaying important tasks repeatedly is called this behavior.
What is procrastination
The brain chemical linked to pleasure and reward in habits is this.
What is dopamine?
Which statement shows ambivalence?
A) “I’m fully committed to quitting”
B) “I don’t want to change at all”
C) “Part of me wants to quit, part of me doesn’t”
C) “Part of me wants to quit, part of me doesn’t”
Expecting the worst possible outcome without considering other possibilities is this distortion
Catastrophizing
This communication style is direct, respectful, and clear.
What is assertive communication
This emotion often fuels self-sabotage by making people feel “I’m not good enough.”
What is shame (or low self-worth)
The brain continues habits because it expects this outcome after the behavior.
What is a reward?
Which statement is change talk?
A) “I don’t think I need to stop”
B) “I should probably cut back”
C) “It’s not that serious”
What is B? “I should probably cut back”
Assuming you know what others are thinking about you without evidence is called this.
Mind reading
This is the key difference: boundaries control your own actions, not this...
What is other people’s behavior?
Choosing short-term relief over long-term goals is an example of this type of thinking
What is instant gratification?
Which comes first in a habit loop?
A) Reward
B) Cue
C) Routine
What is B? Cue
True or False:
Ambivalence is a sign that someone is not ready to change at all.
What is False?
This thinking error involves labeling yourself instead of describing a behavior (e.g., “I’m a failure” instead of “I made a mistake”).
Labeling
Saying yes when you want to say no is a sign of this type of boundary.
What are weak (or porous) boundaries
This pattern: stress → avoidance → relief → bigger problems is known as this cycle.
What is the self-sabotage cycle?
Which is the BEST way to break a bad habit?
A) Rely on willpower alone
B) Replace it with a healthier behavior
C) Ignore it
👉 Answer: What is B? Replace it with a healthier behavior
A person starts actively going to meetings and changing behavior. This is what stage?
What is the action stage?
Believing your feelings must be true (“I feel like a failure, so I am one”) is called this.
Emotional reasoning
Consistently prioritizing others’ needs over your own can lead to this emotional outcome.
What is resentment?
In this pattern: painful trigger (boredom, anxiety, stress, overwhelm) → behavior (drug, procrastination) → relief....the relief step reinforces repeating the cycle. What type of reinforcement is it called?
What is negative reinforcement
Changing your environment to reduce triggers is called this strategy.
What is stimulus control?
A person has made changes and is focused on not going back to old behaviors. This is what stage?
What is maintenance?