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10 thinking patterns that hold you back

Everyone has habits of mind — quick shortcuts that turn a moment into a story. Psychologists call the most common ones cognitive distortions. They aren’t flaws or conditions; they’re patterns you can learn to notice. Here are the ten Mentry looks for, with real-life examples and one thing to try for each.

  1. 01All-or-nothingSeeing things as total success or total failure.“I missed one day, so the week is wasted.” →
  2. 02OvergeneralizationTurning one event into a never-ending rule.“I always mess things up.” →
  3. 03Mental filterZooming in on the one negative detail.“The whole day was ruined by that one comment.” →
  4. 04Disqualifying the positiveExplaining away what went well.“It was just luck.” →
  5. 05Mind readingAssuming you know what others think.“They think I’m boring.” →
  6. 06Fortune tellingPredicting things will turn out badly.“It won’t work anyway.” →
  7. 07CatastrophizingExpecting the worst possible outcome.“This is a disaster.” →
  8. 08Emotional reasoningTreating feelings as facts.“I feel like a failure, so I am one.” →
  9. 09Should statementsRigid rules about how things must be.“I should be further along by now.” →
  10. 10PersonalizationTaking the blame for things outside your control.“It’s my fault they’re upset.” →

How to use this list

Most people recognise two or three patterns straight away. That’s normal — they tend to come in pairs, and they often match how you think best. Empathetic thinkers, for example, often mind-read; visionary thinkers often fortune-tell. See the four thinking styles to find yours.

Noticing a pattern in the moment is the skill. Writing down what happened and the exact thought you had is the fastest way to practise — it’s what Mentry does with you each week.

Mentry is a self-knowledge tool, not therapy, and these guides aren’t medical advice.