Name that error
This thinking error makes you believe something is either totally perfect or completely terrible
All-or-nothing thinking (black and white thinking)
Alex got an 88 on a test and said: 'I practically failed — I'm terrible at this subject.' What thinking error is this?
All-or-nothing thinking. An 88 is a strong score — Alex is ignoring everything good and treating anything less than perfect as failure.
TRUE OR FALSE: 'Should statements' are helpful because they give you clear rules to live by and keep you on track.'
FALSE. 'Should' rules create guilt and pressure. They often come from unrealistic standards. Replacing them with preferences ('I'd like to...') is healthier.
The thought is: 'I got one question wrong — I completely failed.' How could you reframe this to be more balanced?
Example reframe: 'I got one question wrong out of many. That means I got most of them right. One mistake doesn't erase all my effort.'
What's the difference between 'I made a mistake' and 'I am a mistake'? Which thinking error does the second one show?
'I made a mistake' describes a behavior. 'I am a mistake' is labeling — turning one event into a permanent identity. Behaviors can change; labels feel permanent and are harmful.
Your brain acts like a fortune teller, predicting the worst will definitely happen - even without real evidence.
Catastrophizing (or Fortune telling)
Robert's friend didn't say hi at recess. Robert thought: 'She's definitely mad at me. I must have done something wrong.' What's the error?
Mind reading. Robert has no real evidence - the friend could be distracted and didn't hear Robert say hi.
TRUE OR FALSE: 'If you notice only the negatives in a situation and ignore the positives, that's called filtering.'
TRUE. Filtering (mental filter) means zooming in on the one bad thing while the good things become invisible.
The thought is: 'She didn't wave at me — she must hate me.' What's a more balanced way to think about this?
Example reframe: 'There are lots of reasons she might not have waved — she could've been distracted, not seen me, or been in a rush. I don't actually know what she's thinking.'
Name TWO thinking errors that could be happening if someone says: 'Everyone noticed I tripped, and now they will all think I'm a clumsy person forever.'
Mind reading ('everyone thinks...') and catastrophizing / labeling ('clumsy person forever'). Bonus: all-or-nothing thinking is also present.
This error happens when you think you know exactly what someone else is thinking - and it's always bad news.
Mind reading
Before a presentation, Sam thinks: 'I'm going to blank out and everyone will laugh at me and I'll never live it down.' What error is this?
Catastrophizing. Sam is jumping to the worst possible outcome without evidence.
TRUE OR FALSE: Catastrophizing is only a problem if the bad thing you're predicting is unlikely to happen.'
FALSE. Even when bad outcomes are somewhat likely, catastrophizing still distorts by treating them as certain and unbearable, which increases anxiety unnecessarily.
The thought is: 'I'm going to totally bomb this presentation and everyone will think I'm not smart.' How do you calm this brain down?
Example reframe: 'I feel nervous, but feeling nervous doesn't mean I'll do badly. Most people probably won't even notice small mistakes. And even if it's imperfect, that's okay.'
What's a fun nickname you could give to the thinking error where your brain only sees the bad stuff and ignores everything good?
Any creative answer works! Example: "negativity filter" .. The key idea is that good things get filtered out
You make one tiny mistake and suddenly you believe you're a total failure as a person. This error gives you a permanent label from a single moment.
Labeling
Riley's parents had a big argument. Riley thought: 'This is all because of me — I've been too much trouble lately.' What thinking error is this?
Personalizing. Parents' arguments have many causes — Riley is taking responsibility for something they didn't cause.
TRUE OR FALSE: 'Labeling yourself is fine as long as the label is accurate — for example, calling yourself lazy if you did procrastinate today.'
FALSE. One behavior doesn't define a whole person. 'I procrastinated today' is a behavior; 'I am lazy' is a label that overgeneralizes.
The thought is: 'My parents fought — it must be because I've been so difficult.' What's a fairer way to see this?
Example reframe: 'Adults argue for lots of reasons that have nothing to do with me. I didn't cause their argument, even if I've been having a hard time lately.'
If a friend told you they were thinking in all-or-nothing terms, what's one question you could ask them to help them find the middle ground?
Good examples: 'What would a 5 out of 10 look like?' / 'Is there anything in between those two options?' / 'What would you say to a friend who thought this way?'
This is when your brain acts like a magnet for blame, pulling every bad thing toward yourself — even when it has nothing to do with you.
Personalizing
After forgetting one line in a play, Morgan said: 'I always ruin everything. I'm such a disaster.' What's the error?
Labeling (and possibly all-or-nothing thinking). One mistake doesn't define a whole person.
TRUE OR FALSE: 'Thinking errors are character flaws — if someone has them, it means something is wrong with them.'
FALSE. Thinking errors are common patterns that all humans have — they're habits of the brain, not signs of being broken or bad.
The thought is: 'I always mess up. I'm just a loser.' Break this down — what errors are in it, and what's a kinder version?
Errors: labeling ('loser'), all-or-nothing ('always mess up'). Reframe: 'I made a mistake today. That doesn't mean I always do, and it definitely doesn't mean I'm a bad person.'
Give an example of a thinking error you had last week. What did you notice?
Answer