Most of us start out with good intentions to get some writing done. Then we hear the unwelcome voice of our Inner Critic: “You’re not really a writer” … “Who on earth are you, anyway?” … “Have you seen the state of the kitchen floor?” Sometimes this adversary can be silenced with a chocolate biscuit, but sometimes we need to push back with evidence. Here’s one technique that can help.
ABCDE is a tool developed by Professor Martin Seligman, one of the founders of Positive Psychology. His books Authentic Happiness and Learned Optimism offer techniques for unpicking the stories we tell ourselves and understanding how that affects our lives. While I have reservations about the usefulness of this approach for more serious mental health issues, it can help when you’re stuck in unproductive thought patterns about writing.
A is for ADVERSITY – Consider the situation you’re in right now and describe it in as much detail as possible. But here’s the thing: you have to do so using only facts. So, it’s OK to say “I didn’t get any writing done today,” or “I missed my deadline,” but not “I’m a useless piece of baggage.”
B is for BELIEFS – What did the situation say to you? Did it confirm any long-held beliefs, such as “I’m not really a writer,” “I simply don’t have time”? Look out for any absolutes, e.g. “I never get anything done,” or “This always happens”.
C is for CONSEQUENCES – How did that make you feel? And what were the consequences? Did you abandon all hope of getting anything done and eat a tube of Pringles instead? Note, these are the consequences of your beliefs and not of the situation. Proponents of Cognitive Based Therapy (CBT) say that our thoughts cause feelings, then those feelings determine our actions. Once we’re aware of what’s going on up there, we can intervene.
D is for DISPUTE – We’re not going to sit back and take this nonsense – it’s time to deploy some hard-nosed evidence. I probably don’t know you, but I’m willing to bet you’ve achieved a great deal in your life. This is unlikely to be the first time you’ve attempted a piece of writing. What’s your track record? Did you successfully complete a Masters’ dissertation, publish a book, or submit a journal article? If not, there will be other comparable achievements that seemed impossible at the time, yet you actually conquered. It shouldn’t take you long to establish that those Beliefs above just aren’t true.
E is for ENERGISE – Next, reflect on how you’re feeling now. What’s happened to your mood? Can you see any solutions that were invisible in that pit of despair? Are you ready to get going again in the knowledge that this writing challenge is completely within your capabilities? The Inner Critic won’t necessarily go away, but you’ll be able to muffle it in moments.
This exercise is especially effective if you write down your responses.
In short, when you’re spiralling, try trusting the evidence alongside your emotions. And focus on your Circle of Control.
You can download an ABCDE worksheet in PDF format.