How do our negative thoughts affect our ability to take action? We often think that not having enough resources, time, or opportunities are the biggest reasons why we can't do something. But we forget that our own negative thoughts can also stop us from taking action. By ‘negative thoughts’, I mean ideas that make us feel like we can't do something.

In this post, we will talk about how negative thoughts, and not just external factors, can stop us from achieving our goals. We'll learn about how negative thoughts affect us, how to notice them, and some ways to overcome them, so that we can take action. By learning how to notice and challenge negative thoughts, and thereby take action, we can increase our chances of success in life.

According to Martin Seligman, co-founder of the Positive Psychology movement along with Mihaly Csikszentmihalyi, there are three habitual ways of explaining events that characterise pessimism:

1. Permanence: This will last forever and will never change.

2. Pervasiveness: This will affect every aspect of life.

3. Personalization: This is a result of the person’s actions or character.

Seligman believes that explaining things in a certain negative way can cause something called "Learned Helplessness". This means that after repeatedly failing in a certain situation, people can feel like they can't do anything about it, and become passive and give up.

Seligman created a technique called the ABCDE model that helps us challenge negative ways of thinking. It stands for Adversity, Belief, Consequences, Dispute, and Energize. It means that when something bad happens, we should think about how we feel, what we believe about the situation, and what the consequences of our beliefs are. Then we should challenge whether our beliefs are really true, and this will help us feel more optimistic and take action:

“First, you learn to recognize the automatic thoughts flitting through your consciousness at the times you feel worst.”

“Second, you learn to dispute the automatic thoughts by marshaling contrary evidence.”

“Third, you learn to make different explanations, called reattributions, and use them to dispute your automatic thoughts.”

“Fourth, you learn how to distract yourself from depressing thoughts.”

“Fifth, you learn to recognize and question the depression-sowing assumptions governing so much of what you do”.

Thinking negatively can make it hard to stick to a healthy and long-lasting fitness routine. These negative thoughts can be really hard to notice, but they stop people from reaching their goals and enjoying the good things that come with regular exercise.

Here are five negative beliefs grouped under permanence, pervasiveness and personalization:

Permanence:

1. "I will always be out of shape and never be able to get fit."

2. "I'll never be able to lift heavy weights or run long distances like other people."

3. "I'm just not meant to be a fit person, it's not in my genes."

4. "I've tried to get fit before and failed, so there's no point in trying again."

5. "I'm too old to start a fitness routine now, it's too late for me."

Pervasiveness:

1. "My lack of fitness affects every area of my life, from work to social activities."

2. "I can't go out with friends or enjoy myself because I'm too self-conscious about my body."

3. "I can't wear the clothes I want or feel confident in my own skin because of my fitness level."

4. "I'm not good enough for my partner because I'm not fit and attractive enough."

5. "My lack of fitness is holding me back in my career and preventing me from achieving my goals."

Personalization:

1. "I'm not fit because I'm lazy and lack self-discipline."

2. "My inability to stick to a fitness routine is a sign of my personal failure."

3. "I'm not fit because I don't have enough willpower."

4. "I'm not fit because I don't have the right body type or genetics."

5. "My lack of fitness is a reflection of my worth as a person and my inability to succeed in life."

Negative thoughts can be really hard to notice, but they can make people act in ways that limit themselves and feel really upset. It's important to question these negative thoughts and see if they're really true, and then think of more positive counter-arguments about fitness.

By using the ABCDE model, people can challenge these negative thoughts and come up with more positive thoughts that make them feel more motivated, confident, and successful in achieving their fitness goals. This model helps people recognize and deal with negative thoughts in a clear and organized way, so they can take positive steps towards their emotional and mental health.

Here are some examples of applying the ABCDE model:

Permanence:

• A: Adversity - Struggling to get fit or achieve fitness goals

• B: Belief - "I will always be out of shape and never be able to get fit."

• C: Consequences - Feeling defeated, hopeless, and unmotivated to continue trying to get fit

• D: Dispute -

  • "Is it really true that I will always be out of shape? Have I never made any progress or seen any improvements in my fitness?"

  • "Are there any specific things I can do to improve my fitness, such as seeking help from a personal trainer or trying a new fitness routine?"

• E: Energization - "Although I may struggle with fitness at times, I can make progress and improve my fitness level with consistent effort and commitment."

Pervasiveness:

• A: Adversity - Feeling limited in various areas of life due to lack of fitness

• B: Belief - "My lack of fitness affects every area of my life, from work to social activities."

• C: Consequences - Feeling self-conscious, inadequate, and avoiding social activities or situations that involve physical activity

• D: Dispute -

  • "Is it really true that my lack of fitness affects every area of my life? Are there any areas where I feel confident and successful despite my fitness level?"

  • "Are there any specific social activities or events that I can participate in regardless of my fitness level?"

• E: Energization - "While my lack of fitness may impact some areas of my life, there are many areas where I feel confident and successful despite this."

Personalization:

• A: Adversity - Feeling personally responsible for lack of fitness and fitness-related setbacks

• B: Belief - "I'm not fit because I'm lazy and lack self-discipline."

• C: Consequences - Feeling guilty, ashamed, and lacking confidence in one's ability to change their fitness level

• D: Dispute -

  • "Is it really true that I'm not fit because I'm lazy? Have I never put in effort or been disciplined in other areas of my life?"

  • "What are some specific factors that may be contributing to my lack of motivation or discipline, and how can I address them?"

• E: Energization - "I am not defined by my fitness level or setbacks. I can learn from my experiences, focus on my strengths, and take positive steps towards improving my fitness."

By using the ABCDE model to dispute negative beliefs about fitness, individuals can develop a more positive and empowering perspective, allowing them to take positive steps towards achieving their fitness goals.

To sum up, pessimistic explanations can be a major obstacle to achieving our goals because they can lead to feelings of hopelessness. However, the good news is that we can change this attitude by examining our beliefs using a technique, like the ABCDE model. By examining our negative beliefs and questioning their validity, it is possible to change our perspective, change our actions, and ultimately change our lives.

References

Seligman, M. E. P ( (2018) Learned Optimism: How to Change Your Mind and Your Life. London: Nicholas Brealey Publishing.