Cognitive Analytic
Growth tips from Cognitive Analytic Therapy to break unhelpful behavior cycles.
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
Identify Problem Patterns
Spend time reflecting on recurring issues in your life—especially in relationships. Notice patterns that may be contributing to these problems.
Track Your Triggers
Notice when you feel triggered—times when emotions run high or you feel reactive. Reflect on what happened and why it affected you.
Map Out Your Patterns
Draw a map of your thought and behavior patterns, especially those related to problem situations. Visualize how one action or thought leads to the next.
Identify Alternative Actions
When you notice a familiar negative pattern, think of one small, alternative action you could take instead. Experiment and notice the effects.
Practice Self-Reflection
After a difficult situation, spend a few minutes reflecting on what happened, why you reacted as you did, and how you might handle it differently next time.
Identify Positive Reinforcements
Notice times when a behavior has a positive outcome, like getting praise or feeling accomplished. Recognize these moments to reinforce positive patterns.
Practice Compassionate Self-Talk
When self-criticism arises, practice reframing it with compassion. Instead of ‘I failed,’ try ‘I’m learning, and it’s okay to make mistakes.’