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Alternative Facts

Have you heard the two-word phrase “alternative facts?” I find the idea simultaneously humorous and troubling. The dictionary definition of the word “fact” is “a thing that is indisputably the case.” Synonyms include reality, actuality, and certainty. With that in mind, what are “alternative facts?”

Let’s give credit to Kellyanne Conway for the phrase “alternative facts.” As a counselor to President Donald Trump, she used the phrase on a TV interview last year on “Meet the Press.” When I first heard the phrase, I did a double take. I laughed and said to myself: “Did she really just say alternative facts?” Yes, she did, and some people are actually doubling down and remaining committed to the concept.

Recently, President Trump’s personal lawyer, Rudy Giuliani said this in an interview: “Truth isn’t truth.” So now are we supposed to believe that there are “alternative facts” because the “truth isn’t truth?”

I propose we clear this up with an idea offered by Sir Winston Churchill:
“The truth is incontrovertible. Malice may attack it, ignorance may deride it, but in the end, there it is.”

It’s hard to beat that. Old Winston had a way with words!

The purpose of writing this blog is to provide encouragement to search for the truth rather than opinions and/or political manipulation. A search for the facts leads to great benefits and advancement. So if you are in search of the truth, keep looking. Never be quick to accept any opinion or point of view that is offered without evidence. As someone once said, “Don’t be a follower, be a student.” Listen to both sides of the argument and make up your own mind. Rely on the best information you can find. Use your best thinking. Perhaps even consider putting the phrases “alternative facts” and “truth isn’t truth” in the trash can where they belong.

Now let’s go get the truth, the whole truth, and nothing but the truth.

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The Pledge

Have you ever made a pledge? It means to make a solemn promise or undertaking. The most famous example is perhaps “The Pledge of Allegiance” that we use in the United States.

It was written by Francis Bellamy in 1892. In its original form it read:

“I pledge allegiance to my Flag and the Republic for which it stands, one nation, indivisible, with liberty and justice for all.”

In 1923, the words, “the Flag of the United States of America” were added. Then it read:

“I pledge allegiance to the Flag of the United States of America and to the Republic for which it stands, one nation, indivisible, with liberty and justice for all.”

In 1954, in response to the Communist threat of the times, President Eisenhower encouraged Congress to add the words “under God,” creating the 31-word pledge we say today. It now reads:

“I pledge allegiance to the flag of the United States of America, and to the republic for which it stands, one nation under God, indivisible, with liberty and justice for all.”

It’s so popular, and we’ve heard it or recited it so often, that it’s become a part of our collective consciousness. Yet here’s my favorite observation which is often overlooked. Notice that in all versions it starts with the word “I” and ends with the word “All.”

I think that’s something worth thinking about.

Source: UShistory.org

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Why?

I love to encourage people. In fact, I believe that when I do it well, it’s the most powerful thing I can do to serve others.  For me, there’s simply nothing like the feeling of offering an idea that has the potential to improve someone’s life and then watching to see the reaction. Here’s the reaction that I’m always working to achieve when I talk with a client. I want the client to ask: “I wonder if what Robert just said would really work? It sounds like the idea worked for him but would it work for me? I wonder if I should try to implement this idea in my own life and see what happens?” That’s the bulls-eye for me!

When I coach, give seminars, or workshops, I love to end a presentation with something that I learned from one of my most important mentors. His name is Jim Rohn, and he inspired a whole generation of personal development authors and speakers. His most famous student is probably Tony Robbins. If you take a minute to Google “Jim Rohn” and learn about his life’s work, you’ll find a long list people who give him credit for changing their lives. Although I’ve had more mentors than I can count, Jim Rohn, along with the legendary Earl Nightingale, are always at the top of my list.

The reason I’m mentioning Jim Rohn is that I want to share an idea with you that was a part of many of Jim Rohn’s speeches. He would often end his speeches with this idea. In fact, I can still remember the first time I heard him share this idea, and my reaction of excitement, wonder, and endless possibilities.

After humbly sharing his remarkable life story and the many lessons that he learned and practiced during his life, Jim Rohn would ask a series of 4 questions. He would begin with the simple question of “Why?” He would basically challenge the audience by saying: Why do all of the things I’ve talked about to improve your life? Why set goals and work to achieve them? Why develop the skills you need to succeed in the world? Why work as hard as possible to become as successful as possible? Why keep pushing forward despite the many obstacles? Why bother to go through all of the work required when you can instead just choose to drift along in life? Clearly the question of “why” is one worth considering.

The answer to his question of “Why?” was always the same. He would say: The best answer to the question of “Why” is the question “Why not?” Why not work to become all that you are capable of becoming? Why not stretch yourself to see what you can become? Why not set some big goals and see if it’s possible for you to achieve them? After a series of these kinds of “Why not?” questions, he would then say: What else are you going to do with your life? You have to stay here until you go so why not become all that you are capable of becoming?

Just the questions “Why?” and “Why not?” would have been enough. I was ready to take action after I heard his message. But wait, there was more. He would then say: “Why not you?” Other people have done incredible things with their lives, why not you? He would challenge you to think about all of the people you admire who have achieved the goals that you want to achieve and by so doing challenge the false belief that others are capable of great things but not you. Instead, he would say that if they found a way to achieve their goals, then why not you?

The final piece de resistance was the question: “Why not now?” He would expand this simple question by saying in essence: Why postpone your better future any longer? Why not get started today on the things that can change your life for the better?

I can still remember my reaction. I realized in that moment that while indeed there were real obstacles on my list of the things holding me back from achieving what I wanted in life, there’s was hope. I just had to admit to myself that I was front and center in holding myself back in life. I needed to change myself if I wanted to change my results. I still remember writing this quote from Jim Rohn in my journal for the first time:

“For things to change for you, you’ve got to change. Otherwise, it isn’t going to change.”

I offer you that same advice. Have I been able to achieve everything that I’ve wanted to achieve in my life? No. Of course not. However, the game isn’t over. I’m still working on the goals that are important to me. How about you? Are you drifting along or are you purposely working to make daily progress? And are you enjoying the journey?

I can tell you that I’ve achieved things that I never thought were possible for me because of incredible mentors like Jim Rohn, and the many ideas that they shared. They inspired and encouraged me. My goal is to try to be useful in life by working to inspire and encourage you.

Take a minute to write down these 4 questions and then review them at least once a day. After say, thirty days, see if you don’t notice a difference. Keep doing this for a year, and then check your progress. I’m willing to bet that these simple questions will help you accomplish your goals while at the same time helping you to become the person you most want to be.

Why? Why not? Why not you? Why not now?

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When Self-Help is No Help

Although self-help principles and concepts can be enormously useful in helping you change your life for the better, I believe there are limits to how much you can achieve using self-help. Granted, you and you alone can do incredible things to improve your life. Nevertheless, you may find that depending solely on your own devices is not always the best path. Self-help can sometimes be wrought with built-in limits.

One limit in the area of mental health involves conditions like anxiety, depression, post-traumatic stress, and a host of other challenges. I shutter to think about the number of times I’ve heard and witnessed well-meaning self-help or personal development authors or speakers delve into areas where they lack the proper knowledge or training. I’m sure you’ve heard self-help “gurus” prescribe vacuous success quips and pollyannaish nonsense in situations where medical help would be the best answer.

I’ve had clients over the years where it was clear to me the challenges they were facing ran much deeper than finding your life’s purpose, changing your beliefs, setting goals that are attainable, reaching more financial success, or developing new strategies for your life and business. This is when self-help or life coaching may not be the right approach. Some problems require medical assistance, and  it’s important to recognize the difference and always err on the side of caution. Let’s use depression as an example as it comes up frequently.

Depression comes in many forms but let’s just consider two broad categories: (1) situational depression, and (2) clinical depression. As the name states, situational depression is situation based. Something has happened in your life that is a short-term, stress-type issue. Maybe something bad has happened and you need to find a healthy way to process it. Perhaps you need to change the situation or just change the way you think about the situation. Self-help, or a bit of coaching, might be useful in this case. So far, so good.

However, what if your depressed mood doesn’t get better in a few days? What if the situation gets better but your depression continues? It’s possible that you’ve stepped into the world of clinical depression.

Here’s an except from Medical News Today:

“Clinical depression is more severe than situational depression. It is also known as major depression or major depressive disorder. It is severe enough to interfere with daily life.”

“It is classified as a mood disorder and it typically involves chemical imbalances in the brain.”

“Clinical depression can have genetic origins or it may develop as a response to painful or stressful experiences or events, such as a major loss. These major life events can trigger negative emotions such as anger, disappointment, or frustration.”

“Depression can change the way a person thinks and how the body works.”

“Alcohol and drug abuse are also linked to clinical depression.”

Since the lines between situational and clinical depression can get blurry, I can understand why people can be confused. But again, it’s always best to err on the side of caution. If you are experiencing depression and it’s been more than a few days, stop the self-help and go get the right medical help.

I’m especially attuned to this topic because there is a history of mental health issues in my family. My mother suffered from depression and anxiety. My father battled substance abuse. And I lost one of my brothers, Paul, on Thanksgiving Day in 2015 as a result of his mental health challenges. His condition was so severe that he tried to take his own life several times. He finally decided to declare himself DNR (“Do Not Resuscitate”) and then refused to take his medications and also refused to eat or drink. Death was more appealing to Paul than the pain of living. So this issue is very real to me.

Are you experiencing any mental health challenges that are out of the reach of the latest self-help book, or a new-to-the-scene motivational speaker, or an exciting life coach? If self-help or pop-psychology isn’t working, the sooner you get medical help the better. Remember that all improvement begins by telling yourself the truth. So how are you doing, and how are you feeling? No, really, how are you feeling? The healing starts with the truth.

No matter what problems you may be facing, there is help available. Maybe a great life coach is all you need to help you see yourself from the outside looking in. Just make sure you choose the right person for your situation. We are all too close to ourselves to really see ourselves as we really are. Shakespeare captured this idea best when he wrote:

“The eye sees not itself but by reflection or of some other means.”

So get the right person to give you both an outside look and an inside look if necessary. Make sure that, if you need a complete inside look, you get the right professional with the best medical training. New discoveries are being made everyday. Never lose sight of help that might be closer than you think with your family and friends. Tell your family and friends how you feel, and always remember to keep the faith. The help you need is available, and it’s within reach.

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Three Steps to Solve ANY Problem

Do you have a problem that you’d like to solve?

Here’s a simple three-step formula that never fails:

  1. Define the problem as precisely as possible.
  2. Visualize what the problem will look like when solved.
  3. Take daily steps toward your vision.

Perhaps that seems overly simplistic; however, I’ve never had anyone give me a better formula. The truth is that we are always either in a problem, we just got out of a problem, or we are heading straight toward a problem. Those are the only three options we are ever handed while traveling on this beautiful blue, island in space. This means that we’d better have a system or formula for dealing with problems or we are going to spend a great deal of our life in constant frustration.

When a problem confronts us, we are often caught off guard and begin to think that something totally unique has crossed our path. But that’s not the case. Our ancestors have been solving problems for thousands of years or we wouldn’t even be here. So our job is to solve the problems that face us so the next generation can stand firmly on our shoulders and keep the process moving forward.

So what is the biggest problem you are currently facing? Do you wonder if it can be solved? It can, but it might just take some laser beam focus and determination to get the job done. We know that problems are a constant in life and we also know how to solve problems by using this simple formula, so let’s dig in a bit deeper to see what kind of problem might be standing in our way.

The first thing I like to do when presented with a problem is see it as clearly as possible and also decide if it is a convergent problem or a divergent problem. In other words, is the problem one where a single, correct answer can be found or is it one where many possible solutions are available?

Convergent problems are solved when you converge on the correct answer. It’s like the solution to a math problem. Two plus two always equals four. That was the solution yesterday and today and it will certainly be the solution tomorrow. Convergent problems have systematic and logical answers that solve the problem every time.

Divergent problems, on the other hand, diverge or can go off in many directions. These kinds of problems have multiple solutions and require new, original, unique, or free-flowing solutions. Marriage is a great example of a divergent problem. What works today to keep a marriage vibrant and happy might not work tomorrow. And, more importantly, there are no singular answers that will work every time. Anyone who is in a successful marriage knows that it requires constant work.

So what about the problem you are currently facing, is there a single answer that will work if you discover it? Or do you need a range of options to choose from in order to whip the problem? Most problems facing us are divergent problems that require spontaneity and creativity.

I’ve spent my life working with entrepreneurs which is something that I thoroughly enjoy. I often point out to my clients that they are unique in the way they make a living and spend their days. While most people have a set schedule, prearranged relationships, and constraints on the amount of money they can make depending on their exact position or job, entrepreneurs have much more control. They get to choose their schedule and how they use their time. They get to choose the people they will do business with, and they also get to choose how much money they will make by virtue of the way they choose to run their business.

When you control your time, relationships, and money, your options in life are greatly expanded; however, you still have plenty of problems to solve and that includes a seemingly endless supply of divergent problems that require creative thinking.

Luckily, human beings are built for creative thinking. It’s literally in our DNA. We are designed to solve problems and solve them we do. Write down your currently problem and define it with as much clarity as possible. Look at it from every possible angle until you can see it in its entirely. Once you’ve done that, sit back and daydream about ways in which your problem could be solved. What would your problem look like if solved? See your life without your problem. What does that look like? What does it feel like?

It’s been said that whatever the mind of man can conceive and believe, it can achieve. If that’s true, then it’s true for you and your problem. So see the solution in your mind like an already accomplished fact. See yourself celebrating the fact that you’ve solved your problem. Now you’ve taken charge of the situation.

All you have to do now is begin moving every day toward that vision in your mind. All you have to do is one thing at a time in the order of its importance to you and the solution of your problem. If you keep at it for a sufficient amount of time, you’ll wake up one fine morning to the realization that your problem is solved. But don’t stop there. Now it’s time for another problem because you are a problem solver. That means you need a problem to solve because that’s what successful human beings do. So decide what your next breakthrough is going to be. It may involve some problems but you already know how to solve them, right? The secret is that simple three-step formula: (1) define your problem, (2) visualize a solution, and (3) take daily steps toward the solution. For good measure, add a bit of persistence and determination and you’ll defeat whatever problem stands in your way.

Life becomes infinitely more rewarding and exciting when you know how to play the game. So carefully choose your next move and remember to enjoy the journey!

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The Most Interesting Story in the World

Have you ever heard the most interesting story in the world? It’s the story of how you became the person you are today. It’s also the story about who you will become in the future. While there are undoubtedly an infinite number of factors or causes contributing to who you’ve become and who you will become, after spending most of my life looking for answers, I think I can boil it down to the 3 most important contributing factors.

To begin, visualize in your mind’s eye, a blank canvas that is framed and hanging on the wall like a beautiful piece of artwork. On this blank canvas we are going to first examine what happened to you before you were born. This is the background of your painting and your life. If you look closely, you’ll notice that your parents and each of your parents’ thousands of ancestors placed a drop of paint or made a small brush stroke on that canvas. Your painting now contains the first most important factor that makes up your life, your genes or your DNA.

It’s estimated that there have been over 100 billion people born on planet earth, yet not one of them has had your exact DNA. Just as no two snowflakes or diamonds are exactly the same, your genetic makeup is different in some way from every person who has ever lived or ever will live on the planet. Whether you like it or not, you are an original.

So the first thing that has influenced who you have become is your original genetic structure. Everything about you from your eye color and hair color to your height and weight have their roots in your DNA coding. Even your remarkable brain that is considered to be the most complex structure in the entire universe grew from your one-of-a-kind genetic coding. Moreover, your most valuable asset is that miraculous, 3-pound supercomputer between your ears.

I personally love to study geniuses to get an idea of what’s possible with a human brain. I enjoy studying people like Mozart, for example. Little Wolfgang was discovered to have perfect pitch at age 3 by his musician father. By the time Mozart was 14, it was discovered that he had a photographic memory for music that gained him an invitation from the Vatican to visit the Pope in Rome. Of course, many people don’t find their talent until much later in life. The man whose name has become synonymous with the word genius was thought to be not especially talented by his early teachers. His entry into the job market was as a clerk in a patent office. But while others didn’t think much about him, Albert Einstein was reading, studying, and building his incredible mind. He tapped into the miraculous equipment with which he was born to unlock many of the mysteries of time and space. Einstein solved problems that were once considered impossible to solve.

Now you may not have perfect pitch like Mozart or have a gift for theoretical physics like Einstein, but that’s not the point. What’s important to know is that you are undoubtedly strong and gifted in areas where Mozart and Einstein were weak. I personally believe that each of us has something that I call Unique Talent™. It’s the thing that you are meant to do. It’s something where the combination of your passions and talents are merged together. Have you figured out what that is for you? If not, I promise you that you can find it with some intelligent searching. It’s your most important quest in life. In your own way, you can change the world with your Unique Talent™ just as Mozart and Einstein did.

The second factor that has controlled who you have become in life also started before you were born just like the composition of your DNA. In the same way that didn’t choose your genetics, you didn’t choose your original environment. What this means is that the next bit of paint that was added to that canvas still hanging on the wall was mostly painted by others, especially in your early years. From the environment in your mother’s womb, to your environment as a child, choices were made for you. And the truth about life that doesn’t get enough attention is the fact that the environment in which we live plays a major part in who and what we become. We tend to become like the people we are around without even noticing it. The neighborhood where we grew up, the people who raised us, the teachers we’ve had, the books we’ve read, and everything else we have been exposed to have all added to our painting.

So the first factor is your DNA and the second factor is your environment. You haven’t had a great deal of choice so far but now the story gets really interesting with the third factor shaping your world.

At some point in your life, you came online. You became self-aware. We don’t know exactly when this happens as some people have memories of being in their mother’s womb while others don’t remember much of their childhood. But it’s interesting to consider your earliest memories as well as what you’ve been thinking about most of your life. I believe that your thoughts ultimately control your life so it’s critically important what you choose to think about. This is where you can exert the most control.

You began as DNA being shaped by your environment but you eventually started crawling into the driver’s seat of your life with your thoughts.

People who know about such things tell us that the average person has over 50,000 thoughts a day. The problem is that for most people, the 50,000 thoughts they will have today are the same ones they had yesterday. If you want to change your life, you’ve got to change your thoughts.

I recommend doing what I call a “Mental Download” on occasion, so you can examine what you’re thinking about. Write down your thoughts for a day and analyze what you are thinking about. Determine if your thoughts are taking you in the direction you want to go. You’ll learn a great deal about yourself with this simple process. You may be surprised with what you find lurking around in your mind. Just remember that you can change your thoughts, and when you do, you’ll change your life.

So there you have it: genes, environment, and thoughts. Study all three. Learn more about all three. You can influence all of them! Great minds are currently working on figuring out how to alter or manage bad DNA, and the human race is awakening to the role we play in shaping our environment on a grand scale and learning how we can make it better. We need to do the same in the neighborhood in which we live. And don’t forget to discover and start exploring your Unique Talent™. Your life becomes the best it can be when you put yourself in the best environment possible, and start thinking the thoughts that are calculated to take you where you really want to go in life.

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New Year’s “NOT TO DO” Resolutions

Have you ever thought about having a “NOT TO DO” list as a part of your New Year’s Resolutions?

One of my yearend rituals that I share with clients involves writing a “NOT TO DO” list. It’s quite simple really. Make a list of 3 things you want to stop doing this year. That’s it. Not complicated. I find this idea surprises most people. It seems we have a tendency to think mostly in terms of what we need to start doing. But as with all things in life, turning around to look in the other direction can be very enlightening.

Consider this. The things that we are doing that we shouldn’t be doing are taking up valuable time, and our time on planet earth is limited. So another way of thinking about this idea is to ask yourself what things am I doing that are wasting my time and my life, precious time that could be spent doing what’s most important to me?

I believe the best use of our time is doing those activities that are directly related to our Unique Talent™. However, it’s easy to start taking on projects and activities that have nothing to do with our Unique Talent™ if we’re not careful. Think of it this way: Your Unique Talent™ is your gift to the world. It is the most valuable service you can provide to others. Other than time spent with your family and friends, your Unique Talent™ is the best thing to focus on.

So with that in mind, what should you stop doing?

Because I believe one should eat his or her own cooking, these are 3 things that I added to my current New Years “NOT TO DO” Resolutions:

  1. Stop all manner of housework including any and all cleaning, straightening up, handyman stuff, yard work, remodeling, or property management. You get the idea. I admit that I’m already pretty good at this as my wife will attest, but I want to shut it down completely. I want to live my life as if I lived in a fine hotel with everything provided. Because my wife will read this, I better be clear that I don’t want her doing anything that she doesn’t want to do. My goal is to hirer people who love doing what needs to be done. Yes, some people have a Unique Talent™ for cleaning, home repair, yard word, remodeling … you name it. I don’t want to take this work away from them because we both know I’m not going to do a good job at these things anyway because my heart isn’t in it. So the key is to spend more time on my areas of Unique Talent™. That’s the best way I can serve others.
  1. Stop vacationing at home. I’m embarrassed to admit this to you. I spent some of my vacation time last year at home. To be clear, I was indeed vacationing and not working, but staying home doesn’t cut the mustard. We all need stimulation and change, which includes giving ourselves the chance to see and experience other places. It’s good for us and helps us grow. Luckily, I do get to travel a lot for work but work doesn’t count. While I have been fortunate to travel all over the world, I need to do more traveling where there is no work of any kind involved. Just wandering around this beautiful, blue island in space is one of the most life enriching and mind expanding things you can do. So for me it’s time to take out the old list of places I’d like to visit and start crossing travel destinations off the list. Come join me, won’t you?

(You may think I’m joking about this last one but I’m dead serious. Seriously!)

  1. Stop spending the Christmas and New Years holidays in Michigan. Allow me to confess that I don’t always spend the holidays in Michigan. I’ve been to many destinations for the holidays including Caribbean cruises and trips to numerous warm-weather locations, but this year I ended up in Michigan. Our house was filled to overflowing with relatives from all parts of the world, and it was a merry time for all. But it reminded me again that I don’t like the winter. In fact, I’ve never really liked the winter. Sorry it’s just me. I grew up in Nebraska, spent many years in Illinois, and then settled in Michigan to open up my own business, all places with full-blown, arctic winter seasons. (What was I thinking?) It wasn’t until I bought a second home in Florida that I realized that winter is not a time of punishment inflicted upon me as a penance. But alas, I reluctantly agreed to spending the holidays in Michigan this year without remembering the extent of my aversion to the cold and grey days. Now, don’t get me wrong, Michigan is a wonderful place, most of the year. It’s just that in my book Florida beats Michigan in the winter hands down. It’s not even a close race. Therefore, it’s time to resolve to spend no more winters in Michigan. It’s an official NOT TO DO now. I was so cold during the holidays this year that I couldn’t even think about my Unique Talent™. When a relative mentioned that the driveway needed a bit of snow shoveling upon returning from an errand, I quickly began giving a Unique Talent™ Seminar in my garage to change the subject but it was too cold to finish it. I love Michigan, just not in the winter, please. (I’m now catching the first flight to Florida!)

There you have it. Three things that I need to stop doing. How about creating your own list? I promise you that you are doing things that can be ignored, delegated, or transformed into something better. If you come across something that you don’t want to do anymore but you think it can’t be avoided, don’t lose heart. Maybe it will take you longer than a year to make the change but once you begin, the momentum will build.

Happy New Year!

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Thought Distortions

One of the questions clients frequently ask me is what is the best way to change their thoughts. In other words, how do you get rid of thoughts you don’t want running through your mind. If you take the time to analyze your unwanted thoughts, you will often discover that they are based on distortions of reality. Getting rid of these “Thought Distortions” can take many forms. Over the years, I have used many methods but some of the ones I’ve found most effective are self-hypnosis, sleep programming, meditation, and even something I call Hypnology which you may find fun to investigate and experience for yourself. (http://www.Hypnology.com) All of these approaches involve two key components – i.e., relaxation and visualization.

The challenge, however, is that you first have to figure out what thoughts you need to eliminate. What follows is a list of “Thought Distortions” that you many find extremely helpful. It is related to what is known as Cognitive Therapy which was developed by the American psychiatrist Aaron Beck back in the 1960’s. Beck originally used Freudian Psychoanalysis with his patients but as a researcher and scientist at heart, he decided to put psychoanalysis to the test. He was both surprised and troubled to find that these methods were not working to produce the results he expected. So he started developing and testing other methods.

As you might imagine, Beck was not originally applauded for rocking the boat but as other colleagues began trying his methods, Beck was vindicated and found to be an important pioneer in the field of psychiatry.

The essence of what Beck discovered is that negative thoughts fall into three categories: negative ideas about self, negative ideas about the world, and negative thoughts about the future. For many people, these negative thoughts have become automatic over time so they no longer even question them. But when Beck began questioning patients about these thoughts and pointing out various inaccuracies or distortions, the patients could recognize their faulty thinking and choose new thoughts. As simple as it sounds, it was revolutionary at the time and it still remains a major part of psychiatry today. It is especially significant in the treatment of depression. I find it one of the best tools available to clarify your thinking about anything.

Read through the examples that follow and see if you can find any “Thought Distortions” in your own thinking. I think it is safe to say that we all have some, but we can eliminate them by recognizing the truth and beginning to ask better questions.

THE THREE MAIN CATEGORIES OF THOUGHT DISTORTIONS

All thought distortions have their basis in these three categories:

1. The Self — i.e., the self is worthless. (Personal)
2. The World/Environment — i.e., the world is unfair. (Pervasive)
3. The Future — i.e., the future is hopeless. (Permanent)

THOUGHT DISTORTION EXAMPLES

All-Or-Nothing Thinking
– Engaging in black-or-white thinking. Thinking in extremes, such as all good or all bad, with nothing in the middle.

Selective Abstraction
– Selecting one idea or fact from an event while ignoring other facts in order to support negative thinking.

Mind Reading
– Believing that we know the thoughts in another person’s mind.

Negative Prediction
– Believing that something bad is going to happen even though there is no evidence to support this prediction.

Catastrophizing
– Exaggerating the potential or real consequences of an event and becoming fearful of the consequences.

Overgeneralization
– An example of distorted thinking that occurs when individuals make a rule based on a few negative or isolated events and then apply it broadly.

Labeling
– Creating a negative view of oneself based on errors or mistakes that one has made. It is a type of overgeneralizing which affects one’s view of oneself.

Magnification
– A cognitive distortion in which an imperfection is exaggerated into something greater than it is.

Minimization
– Making a positive event much less important than it really is.

Personalization
– A cognitive distortion in which an individual takes an event and relates it to himself or herself when there is no relationship. An example would be, “Whenever I want to go skiing, there is no snow.” Wanting to go skiing does not cause a lack of snow.

THE BOTTOMLINE

It’s important to remember that a small change in your thinking today will eventually result in a very large change in your destination.