Cognitive Reframing Lab

Focus: Surface the limiting beliefs running in the background.

• Thought capture

  Write recurring negative thoughts for 7 days, verbatim.

• Find the belief under the thought

  Ask: 'If that's true, what does it mean about me?'

• Rate belief conviction

  Score each belief 1–10 on how true it feels.

Focus: Test beliefs against reality instead of feeling.

• For/against evidence log

  For each belief, list real evidence for and against it.

• Find the counter-examples

  Hunt for times the belief was proven wrong.

• Rate conviction again

  Re-score after seeing the evidence — note the drop.

Focus: Rewrite beliefs into accurate, empowering statements.

• The reframe formula

  Turn 'I can't…' into 'I haven't yet learned to…'

• Write 3 reframes per belief

  Pick the most believable reframe for each.

• Daily reframe reps

  Catch one limiting thought live and reframe it on the spot.

Focus: Install the new narrative so it runs automatically.

• Morning identity statement

  Read your top reframe aloud each morning.

• Triggered-response script

  When a limiting thought fires, recite your reframe immediately.

• Final conviction re-rate

  Re-score all beliefs; compare to week 1.