Self-talk ('Spheres of Influence' model by Stephen Covey ( to…
'Spheres of Influence' model by Stephen Covey
to shift energy into sth we have more control over
to use our energy where it counts
These strategies are reactive moves
What can’t I influence at this time?
What can I influence?
usually, ind’s circle of influence is greater than initially perceived
What can I control?
Typically only ourselves
Challenging Negative Self-Talk
Test the accuracy of your perceptions
Using goal-directed thinking
Is there something I can learn from this situation, to help me do it better next time?
What can I do that will help me solve the problem?
Is thinking this way helping me to feel good or to achieve my goals?
Putting it in perspective
Will this matter in five years time?
Is there anything good about this situation?
What is most likely to happen?
What is the best thing that could happen?
What is the worst thing that could happen? How likely is it?
Is this situation as bad as I am making out to be?
Look for alternative explanations
Are there any other ways that I could look at this situation?
What else could this mean?
If I were being positive, how would I perceive this situation?
How can I find out if my thoughts are actually true?
Am I jumping to negative conclusions?
Are my thoughts factual, or are they just my interpretations?
What is my evidence for and against my thinking?
You can test, challenge & change your self-talk
become aware of the negative thoughts
you’ll be surprised by how much of your thinking is inaccurate, exaggerated, or focused on the negatives
Challenging the irrational parts
Replacing them with more reasonable thoughts