If you’re stuck thinking that you won’t do well on a task, try these steps to address your needs.

Identify Your Negative Expectations

First, identify the thoughts behind your negative expectations.  Your thoughts might include:

• I’m going to get a bad grade on this test, so why study?

• I always do poorly on writing assignments.

• I will never understand algebra.

• My family will be disappointed in me because I will fail this test.

Argue with Your Negative Thoughts

Give your negative expectations a good argument by asking yourself some questions to overcome your negative expectations.

• What’s the evidence I will do poorly?

• Is it true that I always do poorly on this type of task?

• Am I jumping to conclusions about the outcome?

• What else could happen?

• What has happened when I have not expected to do well before?

• How likely is it that I will perform poorly?

• How bad could it be?

• What can I do to change the outcome?

Basically, you want to argue with your poor expectations to prove them wrong and get started on these difficult tasks.

Need Help Applying these Concepts?

Contact us to make an appointment.  Dr. Davenport is happy to help!

(c) 2014-2019, Monte W. Davenport, Ph.D.