Overgeneralization

Probably the most common mistake we make in our automatic thinking is overgeneralization. It's easy to see why. Each of us has to think about new experiences in terms of old experiences. We recognize most easily those qualities in a person or thing which we have seen before. The baby just learning to talk may call all men "Da-Da" or all four-legged animals "bow wow." But the baby will quickly learn to see the differences between different men and different animals. Generalization as a stage we go through in learning is not only acceptable; it is necessary. Until you recognize Bessie as a cow, you'll never be able to attend to the special characteristics--the clipped ear, the long tail--that make Bessie different from the other cows. We get into trouble when we stop at the generalization stage. All cows are not the same.

Because our automatic thoughts are based on our memories of past experiences, we might expect that many of those thoughts will tend to be generalizations that distort our perception of what we see. And that is the case. But because our automatic thoughts are automatic, it's very easy for us to stop with the generalizations, to accept them without examining them further. The strength of this cognitive distortion accounts for the prevalence of stereotyping in much of our thinking about other people. If I accept my automatic thoughts as reliable, I will probably conclude that all Blacks, or all Whites, or all Chicanos, or all Scandinavians are alike. And the less I actually know about a certain group of people, the stronger and clearer will be my stereotype.

The kind of overgeneralization that gives us, as students, the most trouble is the kind we make about our own performances and capabilities. If I've done poorly on essay exams in the past, when I find out that I have to take an essay exam my automatic thought may be, "I do poorly on essay exams." I am generalizing from one or two experiences of a certain kind to all experiences of a certain kind. Notice that this makes no sense at all until I have examined the differences, as well as the similarities, between the present task and the past one.

There are several specific forms of overgeneralization that most of us use at one time or another. And we have probably invented some variations that fall between the categories.

• Mental Filter

• Magnification and Minimization

• All-or-Nothing Thinking

• Disqualifying the Positive 

   Link: http://daphne.palomar.edu/jtagg/overgeneralization.htm

How to Create Daily Habits as Consistent as Brushing your Teeth

Think of any positive daily habit you would like to acquire. Daily exercise. Daily meditation. Spending more time with your kids. Now imagine two potential versions of yourself- one has acquired that daily habit for the long-term, the other has not. Which version of yourself would you prefer to be? If you chose the one with the positive daily habit, then why haven’t you already acquired it? What is stopping you? Most likely, accountability, acceptance, and 21 days.

We first make our habits and then our habits make us.
-John Dryden

You have already acquired the daily habit of brush your teeth each morning. When you were a kid, your parents probably got after you if you didn’t brush them. This habit is now so deeply ingrained in you, that if you accidentally forgot to brush them one day, you might feel a bit grossed out, and your mouth wouldn’t feel clean.

As an adult, when you try to acquire a new habit for the long-term, it may seem more difficult. For example, exercise routines can be tough to maintain. Most of us can easily start a work-out routine for a short period of time. It feels very good to work out at first. But what happens? Excuses. You get too tired. You have no time. You enjoyed working out at first, but it became boring.

Sustaining a positive daily habit, such as a daily workout routine, can be difficult in the long-term

The problem with only acquiring positive habits in the short-run is that you put in a lot of time and effort, but you don’t get to keep the results. It’s like giving up on the last leg of the race. You are so close, but you let excuses get in the way. Why did you even start in the first place if you don’t get to keep the results?

Instead of focusing on cultivating self-discipline, introduce rituals similar to brushing your teeth. Incremental change is better than ambitious failure. Success feeds off of itself.
-Tal Ben-Shahar, Happier

Take a moment to think about a positive habit you tried to acquire for the long-term in the past, but only kept for the short-term. What stopped you? Chances are, the habit never became a ritual.

Tips to Creating Daily Habits for the Long-Term

Here are three tips to creating a new daily habit for the long-term:

1) You must practice your new habit each day consistently for the first 21 days

You’ve probably heard this one before, but scientifically, it has been proven as true. If you don’t perform your new daily habit every single day for 21 days, chances are, you won’t keep it. It will never become as ingrained as something like brushing your teeth. It is easier to stay consistent during the first 21 days if you perform the habit at the same time each day.

2) To succeed, you must be accountable to yourself

You aren’t always going to have someone else to be accountable to. So be accountable to yourself! I’ve found it is easiest to do this by keeping a daily log tracking my progress in maintaining positive habits.

3) To succeed, you must accept yourself

Should you give up the first day you don’t perform your positive habit? Of course not- you are only human. Accept yourself in your present moment, while understanding that your future self will be better-able to maintain the positive habit. Then move on without looking back.

That’s it. Now you get to keep the results of your positive habit for the long-term. I’ve tried this, and it works. After 21 days of practicing the new daily habit, if you keep yourself accountable, and are accepting of your mistakes, you will succeed. It’s best to try it with one habit at a time. Your daily habit will then become so ingrained in your daily schedule that not performing it will be like not brushing your teeth.

Source: http://www.lifeevolver.com/create-daily-habits-consistent-21-days/

Study Questions with Answers - Part Eight

71. What is the imagination?

A form of constructive thought. The light by which we penetrate new worlds of thought and experience. The mighty instrument by which every inventor or discoverer opened the way from precedent to experience.

72. What is the result of imagination?

The cultivation of the imagination leads to the development of the ideal out of which your future will emerge.

73. How may it be cultivated?

By exercise; it must be supplied with nourishment or it cannot live.

74. How does imagination differ from daydreaming?

Day dreaming is a form of mental dissipation, while imagination is a form of constructive thought which must precede every constructive action.

75. What are mistakes?

The result of ignorance.

76. What is knowledge?

The result of man's ability to think.

77. What is the power with which successful men build?

Mind is the very moving force with which they secure the persons and circumstances necessary to complete their plans.

78. What pre-determines the result?

The ideal held steadily in mind attracts the necessary conditions for its fulfillment.

79. What is the result of a keen analytical observation?

The development of imagination, insight, perception and sagacity.

80. To what do these lead?

Opulence and harmony.

Source:  http://www.psitek.net/pages/PsiTekTMKS18.html

Natalie Imbruglia - Big Mistake

"Big Mistake"

There's no sign on the gate
and there's mud on your face
don't ya think it's time we re-investigate this stuation
put some fruit on your plate
you forgotten how it started
close your eyes
think of all the bubbles of love we made
and you're down on your knee
it's too late
oh don't come crawlin'
and you lie by my feet
what a big mistake
I see you fallin'

gotta buz in my head
and my flowers are dead
can't figure out a way to rectify this situation
don't believe what you said
you forgotten how it started
close your eyes
think of all the bubbles of love we made
and you're down on your knees
it's too late
oh don't come crawlin'
and you lie by my feet
what a big mistake
I see you fallin'

I could sting like a bee
careful how you treat me
baby I don't think l'll accept, your sorry invitation
close the door as you leave
and you cry over me
I can't wait
I feel you stallin'
and you try to reach me
what a big mistake
I hear you callin'
[chorus]