Public preview
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Goal
Build the skill of instantly recognizing your cognitive distortion pattern, turning vague self-criticism into a workable target.
Steps
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1
Write the painful thought in one line.
Expected Outcome
Immediate
A drop in the thought's edge the moment you name it — as if it lost its authority.
Evidence base
School: Cognitive Behavioral Therapy
Founders: David Burns · Aaron T. Beck (1980)
Burns' ten-item list is the world's most-used patient training tool for thought meta-cognition.
Keywords
Frequently asked questions
How long does "Spot the Ten Cognitive Distortions" take?
This exercise takes about 10 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "Spot the Ten Cognitive Distortions"?
A drop in the thought's edge the moment you name it — as if it lost its authority. In the short term: Within a week of daily practice, your mind starts auto-classifying thoughts before swallowing them as facts.
Is "Spot the Ten Cognitive Distortions" evidence-based?
Yes — it draws on Cognitive Behavioral Therapy (David Burns, Aaron T. Beck (1980)). Burns' ten-item list is the world's most-used patient training tool for thought meta-cognition.
Is "Spot the Ten Cognitive Distortions" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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