Trigger event → thought → distortion → counter-evidence → reframe.

Catch today's most painful automatic thought and break it into facts and alternative interpretations.

Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.

Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.

Prefix every thought with "my mind is telling me..." to see you are not it.

Log what your inner critic says one day — rewrite in compassionate voice.

"Expensive" focuses on cost. "Investment" focuses on return.

Invent at least three plausible reasons for a behavior that upset you, before you judge.

Convert "me vs you" into "us vs the problem" with one question about a shared need.

When he opens sensitive topic, say "tell me more" vs reply.

Before any major decision, check 10 common cognitive biases that may distort your judgment.

In few-shot, deliberate variety (positive/negative/edge case) matters more than count.