ADHD Thought adaptor
Describe a situation where you have negative thoughts:
Write a sentence that you think in the described situation: (for example, I am bad, everyone else is better in this situation):
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Choose the negative thoughts that fit the situation you described:
Choose 1-2 negative thoughts
Picks:
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2
PREDICTING A NEGATIVE OUTCOME
Overassessing the possibility of a negative outcome
DISASTER THOUGHTS
Feeling like there’s no possibility to survive the situation
MIND READING
Believing that other people have negative thoughts
BLACK AND WHITE THOUGHTS
Inflexible extremity thinking without any mediums
PERSONALIZING
Thoughts of being responsible alone without causal relation
OVERGENERALIZING
General conclusions made in result of one-time experiences
EMOTIONAL REASONING
Interpertations of self, others or situations made based on emotions
SHOULD-RULES
Excessively high expectations on yourself
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Re-evaluate your belief in your original negative thought (0-100%):
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PREDICTING A NEGATIVE OUTCOME
Are you 100% sure of the result? What other possibilities could there be?
Now reframe your negative thought
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DISASTER THOUGHTS
What would be the worst that could really happen? How likely is the worst to happen? If the worst happened, could you survive it?
Now reframe your negative thought
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MIND READING
Can you really know what others are thinking? What else could they be thinking of?
Now reframe your negative thought
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BLACK AND WHITE THOUGHTS
What other choices could you have in addition to extremities? Can you think of a situation when this thought is not true? Could you see alternatives between the extremities?
Now reframe your negative thought
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PERSONALIZING
Is it really only your responsibility or your fault? How else could you think of it?
Now reframe your negative thought
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OVERGENERALIZING
Are there any prove of this always being true? Are there any situations where this would not have happened?
Now reframe your negative thought
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EMOTIONAL REASONING
Is the idea based on feelings or facts? What proves the truthfulness of the thought?
Now reframe your negative thought
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SHOULD-RULES
Do you set yourself expectations that are too high? Would you set the same expectations to others?
Now reframe your negative thought
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