CBT
Growth hacks from Cognitive Behavioral Therapy to challenge negative thoughts and boost positive actions.
Explore 7 growth hacks curated for this zone. Each one comes with an actionable description you can turn into a routine, journal prompt, or automated flow with the ChatGPT API.
Hacks in this zone
Schedule a Positive Activity
Pick one activity you enjoy or used to enjoy (e.g., walking, painting, playing a game). Schedule it for today, even if you don’t feel like it.
Track Mood and Actions
Track how your actions influence your mood. Write down what you did and how you felt after (e.g., ‘Went for a walk—felt calmer’).
Set Small Daily Goals
Set one small, achievable goal for the day (e.g., ‘Clean one drawer’ or ‘Call a friend’). Focus on completing it.
Practice Opposite Action
Notice when you feel like avoiding something. Do the opposite action (e.g., if you feel like withdrawing, send a message to a friend).
Create a Mastery Activity List
Create a list of activities that give you a sense of accomplishment (e.g., cooking a meal, organizing a shelf). Try one today.
Engage in a Satisfying Hobby
Pick a hobby or interest you’ve neglected (e.g., playing an instrument, gardening). Spend 10–15 minutes on it today.
Plan a Social Connection
Reach out to someone (e.g., call a friend, join a group activity). Plan a social connection, even if it’s brief.