Map the thoughts and behaviours that maintain a core belief — and begin to understand the cycle that keeps it alive.
Identify the thoughts and behaviours that keep a difficult feeling or belief locked in place
Understand how each thought and behaviour feeds back into and reinforces the core feeling
Awareness of a vicious cycle is the first and most important step toward changing it
Once mapped, you can identify which part of the cycle to target first for meaningful change
Start with the centre box: write down the core statement or feeling that keeps coming back to you. Then add petals for each thought or behaviour that feeds into it and keeps it alive. Add as many petals as you need — and remove any that don't apply. There is no right or wrong number.
Fill in the centre first, then add a petal for each thought or behaviour that feeds back into the core feeling. Use the + button to add petals and × to remove any that don't apply.
Now that you can see the full picture, take a moment to reflect on what your diagram reveals.