The De-Cluttering Diva

Are You Committing These Cognitive Errors?

August 1, 2008 at 1:54 pm | Posted in Uncategorized | Leave a comment

As a coach, I have chosen to focus my work in the area of clutter.  I work with people who are having problems with either physical clutter or emotional clutter or both.

 

We all know what physical clutter is.  It’s “stuff.”  Stuff that gets in your way.  Stuff that you trip over.  Stuff that collects dust. 

 

Emotional clutter is the same.  It’s “stuff” made up of thoughts.  Thoughts that get in the way and cause you to trip.

 

Thoughts like “Oh, I could never do that.”

 

Thoughts like “Things never go right for me.  Why should I even try?”

 

Notice the use of the word “never” in both of these examples.  This is what’s referred to as “all or nothing thinking”.  This type of thinking is black and white.  If something isn’t perfect, then it’s a complete failure.

 

All or nothing thinking is an example of what psychologists refer to as a “cognitive error.” 

 

Now before you begin cataloguing all the times that you have done this, know that errors in thinking are very common.  We all do it.  People who do it more often, however, will experience more emotional clutter.  How would you ever get started on a goal (or even get out of bed) if you started off thinking “I’ll never be able to do this.”?

 

And to prove that we all do it, even those of us with education and experience on this topic, I will provide examples of my own thoughts within the past hour week or so.  Ahem. 

 

1.    Overgeneralization

You see a negative event as a never-ending pattern of defeat; if something has happened once you assume it will always happen.

 

Example:  Arrrggghh!!  I forgot to take out the garbage again!!  I always forget!!

 

2.   Mental filter

You pick out a single negative detail and dwell on it exclusively

 

Example:  So what if I remember to do other things and am generally reliable?  I forgot to take out the garbage again!  This drives me crazy!! 

 

3.   Discounting the positive

Positive experiences are rejected because they don’t count

 

Example: okay, I admit I haven’t forgotten for about 6 months or so.  But still!!  I forgot this time!!

 

4.   Jumping to conclusions

You interpret things negatively when there are no facts to support that conclusion

 

a.   Mind-reading: You conclude that someone is reacting negatively to

you without checking out the facts

 

Example: Oh, I know Mr. Diva is going to get irritated with me for having forgotten.  He won’t let it go that I forgot again.

 

b.   Fortune-telling: You predict things will turn out badly

 

Example:  Hmmmpppffff.  This just proves I’ll forget again next week.

 

5.    Magnification

You exaggerate the importance of your problems or shortcomings; you minimize your desirable qualities

 

Example:  what will the neighbours think??  I bet they all think we’re slobs.  I better go to the next Neighbourhood Association meeting because if I don’t I KNOW they will be talking about us.

 

6.   Emotional reasoning

You assume that your negative emotions reflect the way things actually are (e.g. I feel guilty so I must be a rotten person)

 

Example: I feel bad for having forgotten therefore I am irresponsible.

 

7.    Should statements

You tell yourself that things should be the way you hoped them to be (e.g. I shouldn’t have made so many mistakes)

 

Example:  I should remember to take out the garbage every week.  Really, it’s so simple.

 

8.    Labelling

Name-calling; instead of “I made a mistake” you say “I’m an idiot”

It is important to remember that you are not the same as what you do

 

Example:  I’m so irresponsible.

 

 

9. Personalization and blame

When you hold yourself responsible for an event that isn’t entirely within your control. Alternatively, some people blame others for their problems and fail to see how they might be contributing to the problem.

 

Example:  Well, 7:30 am is just a stupid time to be doing garbage collection.  Really, the city should know that people can’t possibly get their garbage out that early and they should move pick-up times to later in the day.

 

 

Fortunately, this example is a humorous one.  But you can see how this type of thinking would be much more hurtful if the issue were more serious.

 

One of the first steps for clearing emotional clutter is to start noticing when you’re committing a cognitive error.

 

Next up – once you’ve starting noticing these thinking errors, how do you change your thoughts?

 

Henry Ford said “Whether you think you can or you think you can’t, you’re right.”