Combat selfcriticism with the Pleasure Predicting Sheet from "summary" of Feeling Great by David Burns
When you're feeling down on yourself, it's easy to spiral into self-criticism. But there's a tool you can use to combat this negative self-talk - the Pleasure Predicting Sheet. This simple yet powerful tool can help you shift your focus from criticizing yourself to finding pleasure in your activities. The Pleasure Predicting Sheet works by helping you identify activities that you enjoy and predict the pleasure you will experience from engaging in them. By filling out this sheet, you can start to challenge the negative thoughts and beliefs that contribute to your self-criticism. To use the Pleasure Predicting Sheet, start by listing activities that you find pleasurable. These can be simple activities like going for a walk, listening to music, or spending time with loved ones. Next, rate the pleasure you expect to derive from each activity on a scale of 0 to 100. As you engage in these activities, make sure to pay attention to the pleasure you experience. After completing the activity, revisit your rating and compare it to the actual pleasure you felt. This can help you challenge any negative beliefs that may be fueling your self-criticism. By consistently using the Pleasure Predicting Sheet, you can start to build a more positive outlook and counteract the self-critical thoughts that hold you back. Remember, self-criticism is a habit that can be broken with practice and persistence. So give the Pleasure Predicting Sheet a try and see how it can help you shift your mindset towards self-compassion and positivity.
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