Addiction, Urges & Compulsions
Cognitive Reframe
Go deeper (30)
30 Minute Deep Work. This is the peak-pressure window. You only need to get through this window first.
This pass is about interrupting distorted loops and replacing them with a more accurate thought line.
Why this is first
Use this when the loop itself is the issue: rumination, replaying, catastrophizing, or self-attack.
What to do now
- Map the trigger, belief, and predicted consequence.
- Separate old memory load from current evidence.
- Replace totalizing conclusions with constrained, accurate statements.
- Test the new statement against immediate reality.
- Lock in one action consistent with the new frame.
Helper block
If you are guiding someone: send this page and say, "Start with the 5-minute pass first. We do not need to solve everything right now."
How this helps
Repetition reinforces threat predictions. Reframe interrupts that reinforcement and installs a workable interpretation.