Hidden Black and White Thinking
Explain why this statement is black-and-white: "This is pointless"
It assumes there is no value at all and doesn’t leave room for any possible benefit.
What is the black-and-white word in this statement? "This is the worst practice ever"
Worst
Re-frame this statement to be more balanced: "I can't do this"
"I can't do this yet" / "I might be able to do this"
Accept any other answer that reframes the thought to be more balanced
Someone does not reply to your text. Instead of thinking "they hate me," what else could it be?
They're busy / They forgot to reply / They're distracted
Name one thing you learned in this group
Accept any response related to Thinking in Colour content
Explain why this statement is black-and-white: "I already know I'm going to fail"
It frames "failing" as certain and doesn’t allow for any other possibility.
What is the black-and-white word in this statement? "You literally never help"
Never
Re-frame this statement to be more balanced: "This is so boring"
"This is boring for now/right now" / "This part isn't my favourite, but it might get better"
Accept any other answer that reframes the thought to be more balanced
A friend seems quiet in group. Instead of thinking "they don't like being here with me," what else could it be?
They're tired / Something happened before group / They're not feeling social today
What's a black-and-white word or phrase that you notice people say a lot?
Accept any answer that uses black-and-white language.
Explain why this statement is black-and-white: "There is no point in trying"
It assumes trying won’t help at all and ignores that trying could lead to a different outcome.
What is the black-and-white word in this statement? "Everyone already understands this, except me"
Everyone
Re-frame this statement to be more balanced: "I messed everything up"
"I messed some of this up" / "I made a mistake on this part" / "I messed this part up, but I'll do better for the next part"
Accept any other answer that reframes the thought to be more balanced
A teacher calls on someone else instead of you. Instead of thinking, "he never calls on me," what else could it be?
The teacher chose randomly / The teacher is trying to include others
What is one colour/balanced word that you could use more often?
Accept any colour/balanced words (yet / sometimes / kind of / right now...)
Explain why this statement is black-and-white: "If it's not perfect, it's bad"
It sets an all-or-nothing rule where anything less than perfect is treated as completely bad.
What is the black-and-white word in this statement? "This whole day is ruined"
Ruined
Re-frame this statement to be more balanced: "No one listens to me"
"Some people don't listen sometimes" / "I don't feel listened to right now" / "Some people aren't listening"
Accept any other answer that reframes the thought to be more balanced
Someone does not invite you to their party. Instead of thinking, "they hate me," what else could it be?
They could only have a small group / They forgot to invite you / They thought you were busy
When is it hardest to think in colour?
Explain why this statement is black-and-white: "They didn't laugh, so it was a bad joke"
It uses a quick reaction to decide the whole outcome and doesn’t consider other possibilities (e.g., bad timing for a joke, not in a joking mood, different opinions on humor).
What is the black-and-white word in this statement? "I completely embarrassed myself"
Completely
Re-frame this statement to be more balanced: "I always say the wrong thing"
"I said something awkward, but not every time" / "I said the wrong thing this time. I'll do better next time"
Accept any other answer that reframes the thought to be more balanced
They are distracted / They are tired / They don't know what else to say
What’s one situation where Thinking in Colour could actually help you in real life?
Examples: school, with friends, in arguments, while texting...