Worksheet Exercise: Reframing Negative Self-Talk with the ABC Model

Title: Mastering Your Inner Dialogue: The ABC Model

Instructions:

Use the ABC Model below to identify and reframe a recent instance of negative self-talk. Follow the steps and fill in the blanks.

Step 1: Activating Event (A)

Think of a specific situation where you experienced negative emotions or self-doubt. Write down what happened.

Example:

• Missed a key free throw in a basketball game.

Your Activating Event:

Step 2: Belief (B)

What negative thought or belief did you have about the event? Be honest and specific.

Example:

• "I’m terrible under pressure. I’ll never get better at this."

Your Belief:

Step 3: Consequence (C)

How did this belief affect your emotions and actions? What was the outcome?

Example:

• Emotion: Frustration and embarrassment.
• Action: Avoided taking free throws during practice the next day.

Your Consequence:

Step 4: Reframing the Belief

Now, challenge and reframe your belief into something positive and constructive. Think like your Inner Coach instead of your Inner Critic.

Example:

• "Missing one shot doesn’t define my ability. If I focus on improving, I’ll become stronger under pressure."

Your Reframed Belief:

Step 5: New Consequence

How do you feel with this new belief? What actions might you take instead?

Example:

• Emotion: Encouraged and motivated.
• Action: Practiced free throws every day for 10 minutes.

Your New Consequence:

Reflection Questions:

1. What did you learn about how your beliefs shape your emotions and actions?

1. How will you use this exercise to reframe future negative thoughts?

Optional Group Activity:

• Share one belief you reframed and the positive action you took as a result.