Ever set a personal goal and then doubt you can achieve it? One way to reverse that negativity is with a strategy known as ABCDE. The ABCDE method may help you to reframe pessimistic beliefs and clear the way for more positive thoughts. Here are the actions that accompany each of the five letters.
Try this today
Adversity. Think about any difficulties you’ve faced recently. Imagine, for example, that you recently committed to walking for 30 minutes a day, but you’re struggling to stick with that goal.
Belief. Write down the thoughts that accompany this adversity, such as, “I can never stick to a workout plan,” “I’ll never be able to reach my goals” or “I’m going to be out of shape for the rest of my life.”
Consequence. Consider the behaviors that emerged from these beliefs. Did they result in positive actions, or did they keep you from reaching your goal? To change your thought pattern, try this exercise: Imagine if a friend shared these thoughts with you. Would you react the same or provide her with concrete examples of times when she not only met her fitness goals but exceeded them?
Dispute. Think about your beliefs and look for examples that prove them wrong. Perhaps you walked a 5k before you were married, so you know you can reach a fitness goal. Or maybe you took ballroom-dance classes with your spouse before your daughter’s wedding, which were so fun they didn’t even feel like a workout.
Energization. How do you feel now that you’ve challenged your beliefs? You’re likely ready to recommit to your objective of walking 30 minutes a day, knowing that you successfully established a routine in the past.
