Separate facts, predictions and interpretations · S1.19

Check the evidence for a difficult thought

A thought is influencing your decision and you want to assess its accuracy.

Everyday practice

Try these steps

1. Write the thought as a testable claim rather than a self-insult.
2. List relevant evidence that supports it, evidence that limits it, and what you do not know.
3. Write the most accurate conclusion the evidence permits, then choose a proportionate action.

An example

The draft needs revision, but that does not show every part is wrong. I can ask which sections need changes.

Reflect

Did the conclusion become more precise, even if it remained uncomfortable?

Next time

Update it when new evidence arrives rather than repeatedly arguing with the same thought.