Distortion 1: All or Nothing

I’m beginning a series on some of David Burns cognitive distortions. It helps me to really see them for what they are and how I apply them to my thinking. Hopefully it will help someone else realize they are doing it too to their detriment.

◊ All-or-nothing (also called ‘splitting’) is that tendency to sort everything into absolute terms like “always,” “never,” “every time,” and an oldie but goodie “utterly,” etc. If you really try and think about it, very few aspects of human behavior are absolute. There is usually at least one time you did “that thing” differently. You grow in knowledge and ability so repeat your actions but not exactly the same way; or, you mess up 7 out of 10 times but those other 3 are magical.

Sad that Google Suggests only one thing to follow this question. And, yet again, teenagers are singled out as more stupid than other populations. Don’t buy into it! 

 ◊ I suppose it tends to follow a natural progression. Hindsight is 20×20, our brains develop and change, and these facts conspire to make us think we are over it.

◊ Why do we do this? Because it’s a heuristic that has worked before—a mental shortcut which makes it easier to move on. For example, if you are tired of a relationship with a friend that on certain occasions puts you down, you may be torn as to whether you should continue the relationship. Sometimes they make you feel good, and sometimes bad, so it’s not 100% miserable. You might even feel guilty getting rid of them for “sometimes bad” because you are disregarding the good. So you split it, all-or-nothing: “That guy is always putting me down.” Then you can sever the connection, because who’s going to fault you for someone who’s always bad to you?

To be fair, we have to take mental shortcuts to survive and to get through life. These shortcuts aren’t all bad of course, but they are easily misapplied and go unchecked. A rule of thumb easily slips into a prejudice, some kind of fear, enabling an escape from opportunity…

 

It wasn’t hard to realize and accept that I pull this distortion all the time…oops, I mean a lot. But once I was aware Ifound out how hard it is to stop—how pervasive it is, how rampant it is in my family. It enables my self-sabotaging “don’t bother trying” thoughts. How many times have I missed out on opportunities to do something new and add value to my world because of this language? I just discovered Joel Runyan the other day—people like that are fascinating to me because they blew the cap off of the realm of possibility long ago.

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