- Beliefs:

1. Your beliefs about yourself:

• I am capable.
• I am incapable.
• I am intelligent.
• I am not intelligent.
• I am valuable.
• I am not valuable.
• I am worthy.
• I am unworthy.
• I am enough.
• I am not enough.
• I can learn.
• I cannot learn certain things.
• I can change.
• I cannot change.
• I can improve.
• I have strengths.
• I have weaknesses.
• I can overcome difficulties.

2. Your beliefs about your abilities:

• I can develop new skills.
• I can become better with practice.
• My abilities can improve.
• Some abilities require more effort for me.
• I can learn from mistakes.
• I can become competent through repetition.
• My current ability does not define my future ability.
• I can ask for help when I lack a skill.
• I can develop abilities I do not currently possess.

3. Your beliefs about your potential:

• My future is not completely determined by my past.
• I have the potential to grow.
• I can become different from who I am today.
• I can discover abilities I have not used yet.
• My potential depends partly on how I develop myself.
• My current limitations do not necessarily define my permanent limitations.
• I can create new possibilities through learning and action.

4. Your beliefs about change:

• People can change.
• I can change my behavior.
• I can change my habits.
• I can change how I respond to situations.
• Change usually requires effort.
• Change can happen gradually.
• Change can be uncomfortable.
• Change can create opportunities.
• Some things cannot be changed.
• I can adapt when circumstances change.

5. Your beliefs about learning:

• I can learn from experience.
• I can learn from other people.
• I can learn from failure.
• I can learn from feedback.
• I can learn from mistakes.
• I do not need to know everything immediately.
• Understanding can develop over time.
• Practice can improve performance.
• Curiosity can lead to growth.

6. Your beliefs about effort:

• Effort can improve my abilities.
• Important goals usually require effort.
• Effort does not always guarantee success.
• Consistent effort can produce results over time.
• I can choose where to invest my effort.
• Effort is more useful when directed toward effective actions.
• I can adjust my effort when my strategy is not working.

7. Your beliefs about mistakes:

• Making mistakes is part of learning.
• A mistake does not automatically define me.
• I can correct a mistake.
• I can learn from what went wrong.
• I can take responsibility for my mistakes.
• I can avoid repeating the same mistake.
• Not every mistake has the same importance.

8. Your beliefs about failure:

• Failure is not always permanent.
• Failure can provide information.
• One failure does not determine my future.
• I can try a different approach after failure.
• Failure can reveal weaknesses in my strategy.
• Some failures are unavoidable.
• I can recover from setbacks.

9. Your beliefs about success:

• Success can have different definitions.
• Success requires different things in different situations.
• Success does not always happen quickly.
• Success can result from preparation and action.
• Success can involve learning as well as achieving outcomes.
• Other people's definition of success does not have to be mine.
• I can redefine what success means to me.

10. Your beliefs about control:

• I can control some of my actions.
• I cannot control everything that happens.
• I cannot control other people's choices.
• I can influence some outcomes.
• I can control how I respond to many situations.
• I can prepare for things I cannot control.
• I can focus my effort on what I can influence.

11. Your beliefs about responsibility:

• I am responsible for my choices.
• I am responsible for my actions.
• I am responsible for how I manage my behavior.
• I am not responsible for everything that happens to me.
• Other people are responsible for their own choices.
• I can take responsibility without blaming myself for everything.
• Taking responsibility gives me opportunities to act.

12. Your beliefs about decisions:

• I can make decisions with incomplete information.
• I can improve my decision-making.
• Every decision has consequences.
• Not making a decision is sometimes a decision.
• I can reconsider a decision when new information appears.
• I can learn from previous decisions.
• I do not need perfect certainty before every decision.

13. Your beliefs about thoughts:

• Not every thought is true.
• Thoughts can change.
• Thoughts can be questioned.
• Thoughts can be influenced by experience.
• Thoughts can be influenced by assumptions.
• I can examine the evidence behind a thought.
• I can choose whether to act on a thought.
• A thought is not automatically a fact.

14. Your beliefs about emotions:

• Emotions can change.
• Emotions can provide information.
• Emotions do not always accurately describe reality.
• I can experience an emotion without acting on it.
• Different situations can produce different emotional responses.
• Emotional reactions can be influenced by interpretation.
• I can learn to regulate my emotional responses.

15. Your beliefs about behavior:

• My behavior affects my results.
• My habits influence my behavior.
• I can change some of my behaviors.
• Repeated behavior can become automatic.
• I can interrupt unhelpful behavioral patterns.
• I can replace some behaviors with more useful behaviors.
• My behavior can influence how other people respond to me.

16. Your beliefs about habits:

• Habits can be developed.
• Habits can be changed.
• Small repeated actions can become habits.
• My environment can influence my habits.
• My habits influence my daily results.
• I can make some habits easier to perform.
• I can make some unwanted habits harder to perform.

17. Your beliefs about discipline:

• Discipline can be developed.
• Consistency matters.
• I do not have to feel motivated before taking action.
• I can follow commitments even when I do not feel like it.
• Structure can make discipline easier.
• Discipline does not mean perfection.
• I can restart after breaking a routine.

18. Your beliefs about motivation:

• Motivation can change over time.
• Motivation is not always required to begin.
• Action can sometimes create motivation.
• My environment can influence my motivation.
• Meaning can influence motivation.
• Clear goals can influence motivation.
• I cannot rely on motivation alone.

19. Your beliefs about challenges:

• Challenges are a normal part of life.
• Some challenges can make me stronger.
• Some challenges require support.
• Some problems require new strategies.
• I can break large challenges into smaller problems.
• I can focus on the next useful action.
• Not every challenge needs to be solved immediately.

20. Your beliefs about uncertainty:

• I cannot know everything about the future.
• Uncertainty is a normal part of life.
• I can act without having complete certainty.
• I can prepare for possible outcomes.
• I can update my decisions when new information appears.
• Possibility does not mean certainty.
• Uncertainty does not automatically mean danger.

21. Your beliefs about other people:

• Other people have their own perspectives.
• Other people can interpret the same situation differently.
• Other people can make mistakes.
• Other people can change.
• I cannot completely control other people's behavior.
• I can communicate my needs and boundaries.
• I do not have to agree with everyone.
• Other people's opinions do not automatically define reality.

22. Your beliefs about relationships:

• Healthy relationships require mutual respect.
• Trust develops through consistent behavior.
• Communication affects relationships.
• Boundaries are part of healthy relationships.
• Relationships can change over time.
• Some relationships need repair.
• Some relationships need distance.
• I can choose how I participate in relationships.

23. Your beliefs about trust:

• Trust can be built over time.
• Trust can be damaged.
• Trust can sometimes be rebuilt.
• Trust should be supported by evidence and consistent behavior.
• I can be cautious without assuming everyone is dangerous.
• I can recognize when someone has earned my trust.

24. Your beliefs about boundaries:

• I am allowed to have boundaries.
• Other people are allowed to have boundaries.
• I can communicate my limits.
• I can say no.
• I do not have to satisfy everyone.
• Respecting boundaries can protect relationships.
• Boundaries are different from controlling other people.

25. Your beliefs about adversity:

• Adversity is part of life.
• Some difficult experiences can teach me something.
• Not every difficult experience has a positive outcome.
• I can seek support during difficult periods.
• I can adapt to some difficult circumstances.
• I can recover from some setbacks.
• I do not have to handle every difficulty alone.

26. Your beliefs about the past:

• The past cannot be changed.
• I can learn from the past.
• My past influences me but does not necessarily determine my future.
• I can take responsibility for past choices.
• I can make different choices in the present.
• I can stop repeating patterns that no longer serve me.

27. Your beliefs about the future:

• The future is not completely predictable.
• My current actions can influence my future.
• I can prepare for the future.
• My future can contain opportunities I cannot currently see.
• My current circumstances can change.
• I can make plans while remaining flexible.
• I cannot guarantee a particular future outcome.

28. Your beliefs about reality:

• Reality does not have to match what I want.
• Facts can contradict my assumptions.
• I can be wrong.
• Other people can be wrong.
• I can update my beliefs when reliable evidence changes.
• My perception is not always identical to reality.
• Evidence can be more reliable than assumptions.
• Some things are uncertain even when I want certainty.

29. Your beliefs about meaning & values:

• My values influence my choices.
• I can clarify what matters to me.
• My priorities can change.
• I can choose goals that reflect my values.
• Success does not have to be defined only by money or status.
• Different people can have different values.
• I can live according to values I consciously choose.

30. Your beliefs about growth:

• I can continue developing throughout my life.
• I can become more aware of myself.
• I can question beliefs that no longer serve me.
• I can replace unhelpful beliefs with more accurate ones.
• I can learn from experience.
• I can become more adaptable.
• I can improve my decisions.
• I can improve my relationships.
• I can develop new skills.
• I can change some of my patterns.
• I can grow without becoming perfect.
• Growth is a process rather than a final state.