Cognitive Training

Question 1

I deserve this, I’ve been resisting

Answer 1

Picking is not a reward (progress is a reward)

Question 2

Just this one

Answer 2

That’s a lie! It’s never just one, and it’s not worth it.

Question 3

I need to fix this

Answer 3

It will resolve on its own. What % of the time do you help it, and what % do you make it worse?

Question 4

Any normal person would pick this

Answer 4

I’m not “normal”, it’s better if I don’t pick at all

Question 5

It’s ok because it’s not on my face

Answer 5

You know better. Break the cycle.

Question 6

My skin is so bad already it doesn’t matter

Answer 6

It always matters. Break the cycle. Get healin!

Question 7

I’m in control right now (to pick this area, to keep the light on)

Answer 7

Overconfidence!

Question 8

I already started, might as well continue

Answer 8

All or nothing thinking! Less picking is always better.

Question 9

I should be doing better

Answer 9

I am exactly where I should be. My progress has been incredible.

Question 10

I deserve this, I’ve had a stressful day

Answer 10

Picking is not a reward (progress is a reward). It will make me more stressed. Take a bath!

Question 11

I shouldn’t be picking right now

Answer 11

I will close my eyes, gently remove my hands, and step away from the mirror

Question 12

My face is ugly, unattractive

Answer 12

Have you ever known someone to be totally attractive who had a flaw? (Of course!)

Question 13

Media envy (I wish I had that body, face, tan, etc)

Answer 13

Media is designed to make us feel badly about ourselves so we think we need a product to feel better. Why not just choose to feel better?

Question 14

I really want this thing, experience, etc.

Answer 14

The only reason we want anything is because we believe we’ll feel better in the having or doing of that thing. Why not just choose to feel better?

Question 15

If I’m content with looking like this it will become my new normal

Answer 15

Not true. The only thing I give up in being content is unhappiness.

Question 16

Any negative/stressful thought (4 questions)

Answer 16

Is it true? 100%? How does it make me feel? See a benefit of dropping it?

Question 17

Fear: what if someone notices my bad skin, thinks my face is unattractive, or that my makeup is cakey?

Answer 17

These are things I think about myself. I can’t know or control other peoples’ thoughts. And that’s ok. Plus they probably don’t give a shit.

Question 18

Fear: what if someone asks “what’s that on your face”?

Answer 18

Acne. Just dealin.

Question 19

Deciding to pick, wavering

Answer 19

How many times do I have to learn this lesson? Not this time.

Question 20

I can pick today and still meet my goal

Answer 20

The only person you’re hurting is yourself

Question 21

I’m just scratching/touching

Answer 21

That’s a lie. Stop it NOW.

Question 22

Lights on, leaning over mirror

Answer 22

No lean, no lights - Don’t take inventory.

Question 23

Feeling a new spot

Answer 23

Swish!

Question 24

This day is ruined

Answer 24

I have a new beginning starting now