Self Talk

Project Initiation: Reframing Negative Self-Talk
Mindful Growth
Reading Time: ~5 mins
Cognitive Reframing

Project Initiation:
Reframing Negative Self-Talk

A structured approach to identifying and overcoming the mental hurdles that appear from the moment you plan a project until you consider doing it again.

The 6-Phase Pattern

  1. 1 Procrastinate to plan starting something
  2. 2 Self-objectify during planning
  3. 3 Inner critic flares up just before starting the work
  4. 4 Imposter Syndrome flares after first time completing the work
  5. 5 Anxiety attacks when I think of other people asking me about the work
  6. 6 Overthinking happens when thinking of doing the work again
Module 1

Procrastinate to plan starting something

Mnemonic: BS Hop Par

Burnt out

✖
NegativeToo tired to do
✔
PositiveJust start the initiative

Scroller

✖
NegativeGets Distracted
✔
PositiveDistraction removal

Hopeless

✖
NegativeWhat's the point
✔
PositiveRemember why

Overthinking

✖
NegativeWhere to begin
✔
PositiveJust 1 small step

People Pleaser

✖
NegativeNobody wants it
✔
PositiveI want it

Perfectionist

✖
NegativeIt would be messy
✔
PositiveMessy draft first, fix later

Avoider

✖
NegativeIt is uncomfortable
✔
PositiveIt is growth

Rebel

✖
NegativeI won't do it
✔
PositiveThis matters
Module 2

Self objectify during planning

Mnemonic: I'D IT DVO

Interchangeable

(Fungibility ➡️ Systematic Role Fulfillment)
✖
NegativeI am a (category)
✔
PositiveThe (category) is just a part of me among other things

Denial of Subjectivity

(Objective Prioritization)
✖
NegativeI am impressing others
✔
PositiveI am expressing myself

Inertness

(Intentional Passivity)
✖
NegativeI am perfect for this activity
✔
PositiveThis Activity is perfect for me

Tool

(Instrumentality ➡️ Bounded Professionalism)
✖
NegativeI can be used for this purpose
✔
PositiveMy attributes can be used for this Purpose

Denial Autonomy

(Autonomous Delegation)
✖
NegativeThey will let me do this
✔
PositiveI will choose to do this

Violability

(Explicit Bounded Consent)
✖
NegativeI am asking for harm
✔
PositiveI am demanding recognition

Ownership

(Metaphorical Exclusivity)
✖
NegativeThey will make me
✔
PositiveI will consent to
Module 3

Inner critic flares up just before starting

Mnemonic: Mug Pit

Molder

✖
NegativeShould not take risk
✔
PositiveNot taking risk is risky

Underminer

✖
NegativeDon't Try U will fail
✔
PositiveNot trying is also failure

Guilt Tripper

✖
NegativeI would regret it
✔
PositiveIf I don't try I will regret even more

Perfectionist

✖
NegativeI am not ready
✔
PositiveI will try before I am ready

Inner Controller

✖
NegativeI feel bad of enjoying it
✔
PositiveNothing wrong in enjoying what you are doing

Task Master

✖
NegativeI am not doing everything
✔
PositiveYou just have to do everything possible
Module 4

Imposter Syndrome flares after completing

Mnemonic: Pen SS

Perfectionist

✖
NegativeIts not perfect
✔
PositiveIt is Progress

Expert

✖
NegativeI was not aware of everything
✔
PositiveI am learning new things

Natural Genius

✖
NegativeIt was not Natural
✔
PositiveI have put effort in it

Soloist

✖
NegativeI couldn't do it alone
✔
PositiveI should delegate

Superman

✖
NegativeEverybody were not Happy
✔
PositivePriority People were happy
Module 5

Anxiety attacks when thinking of others asking

Mnemonic: 4f → 4A

Flight

⚡
Reactive ReactionFlight
🛡️
Proactive ActionAvoid

Fight

⚡
Reactive ReactionFight
🛡️
Proactive ActionAlter

Freeze

⚡
Reactive ReactionFreeze
🛡️
Proactive ActionAccept

Fawn

⚡
Reactive ReactionFawn
🛡️
Proactive ActionAdopt
Module 6

Overthinking happens when thinking of doing it again

Mnemonic: FMR

Futuretripping

✖
NegativeFuturetripping
✔
PositiveForget about initiating, think about the fun doing it

Mindreading

✖
NegativeMindreading
✔
PositiveYou don't have to wow expectations, just satisfy them

Rumination

✖
NegativeRumination
✔
PositiveKeep few mins for the rumination, then forget about it

Designed for better mental clarity. Bookmark this page for your next project initiation.

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