I’ve got a white paper band around my wrist and so far it’s blank.
No black marks yet.
That’s a step in the right direction..
It’s not really a new year’s resolution, but I’m trying to break a bad habit.
One aspect of my depression is intensification of Imposter Syndrome. As my mood goes down, I lose confidence in myself and my abilities (sometimes for a few hours, sometimes for days). Frequently, I’ll voice aloud by saying “Oh no, I’m a loser” or something equally silly (but surprisingly convincing in my depressed state).
Negative reinforcement certainly doesn’t help matters.
I don’t know if I’d heard someone else use this idea, but I made myself a paper wristband. It’s big enough that I can get it over my hand easily, but small enough not to fall off. Every time I say something negative about myself, I have to make a black mark on the band.
I started by giving myself permission to get 10 black marks per day. Then 7. Soon it’ll go down to 5, 3, 1.
I’ve been doing it for a week and significantly lowered my negative self-statements. Some days, no negative at all!
If the band doesn’t get any black marks or get messy, then I can use it again the next day! (bonus points…) Having it on my wrist makes it very present and easily available in case I have to make a black mark. It’s also there to show me what a good job I’m doing. And it comes off easily if I have to go to work.
I didn’t count negative thoughts unless they became a huge internal monologue. Something about saying a thought makes it more real.
How do you break your bad habits? positive reinforcement? negative reinforcement?