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Ep. 322: The Discipline Ladder
Deep Questions with Cal Newport
Self administering cognitive behavioral therapy in order to move on from failure
When dealing with the aftermath of failure or rejection, it is crucial to acknowledge the real emotions associated with these negative experiences rather than suppressing them. Engaging in self-directed cognitive behavioral therapy (CBT) can help manage ruminating thoughts. A structured approach includes setting aside specific times each day to reflect on these thoughts, identify cognitive distortions, and strategize on how to confront them. By naming specific distortions—such as black and white thinking, predicting the future, or catastrophizing—you can create a framework for understanding and addressing your feelings. This process involves consolidating ruminative thinking to designated sessions, thus reducing the likelihood of being distracted by negative thoughts throughout the day. Making a concrete plan during these sessions also reinforces your capability to move forward. Committing to this practice for several days or weeks allows the urge to ruminate to diminish, enabling you to execute your plan effectively. Acknowledging the significance of your feelings while also having a strategy helps facilitate a healthier transition toward moving on from negative events.
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