Instructions - (15 min to complete)
Objective: We all have "Automatic Negative Thoughts" (ANTs) that stop us from trying new things. In this activity, you will use AI to apply a powerful technique called "Socratic Questioning" to dismantle a limiting belief and replace it with something helpful.
Step 1: Catch the Thought Think of a goal you are hesitant to pursue. What is the specific sentence your brain tells you about it?
- Example: "I'm too old to learn a new career."
- Action: Write this thought down.
Step 2: The AI Prompt (The Cross-Examination) Open your AI tool and paste the following prompt to challenge the logic of your thought:
"Act as a compassionate but logical CBT (Cognitive Behavioral Therapy) coach. I am stuck on a negative thought and I want to challenge it.
My Negative Thought: '[Insert your thought here]'
Please give me 3 specific 'Socratic Questions' to help me look for evidence against this thought. Also, tell me if I am using any 'cognitive distortions' (like catastrophizing or all-or-nothing thinking)."
Step 3: The Reframe Read the AI's response. Then, ask for a replacement thought:
"Based on the lack of hard evidence for my negative thought, please help me write 3 options for a 'Reframed Truth.' These should be realistic, balanced statements—not just positive fluff."
Solution (Example Answer):
My Mindset Shift
The Negative Thought (Before): "I shouldn't apply for that manager role because I don't have enough experience and I'll look foolish if I get rejected."
The Reframed Truth (After): "I may not tick every single box, but I have unique skills that make me a strong candidate. Rejection is just part of the process, not a reflection of my worth. The only way to guarantee failure is to not apply at all."