Consider the types of unhelpful or inaccurate automatic thoughts that come up frequently for you. If there are several, choose the one you feel impacts you the most.
Come up with a name to refer to this automatic thought. For example, if you have a tendency to catastrophize, you may call it “catastrophizer.” Or if you have a tendency to “mindread,” you could call it “mindreader.” The key here is to separate the part of you that has this thought from the part of you that can look at this thought more objectively.
For the next week, when you notice this automatic thought arising, jot it down in your journal. Note what the surrounding circumstances were. You may find it helpful to refer to the automatic thought by its name. See if you can step back from the thought and challenge it.
Here’s an example: Today, during a meeting with my team, I noticed that one of my team members was not fully engaged and kept checking his phone. The Mindreader in me thought he must not care about the project and the Catastrophizer in me thought that he might consider leaving the team and disrupt all our progress. Could these thoughts be wrong? Is there actual evidence and/or facts to support these thoughts?