Mindset Shift: Easy CBT Hacks for Instant Perspective Change

17. “What Would You Say to a Friend?” Technique

We often speak to ourselves in ways we’d never speak to someone we care about. This technique flips that script. When you catch yourself thinking something harsh or critical, pause and ask: “If my friend said this about themselves, what would I say to them?” Then say it—to yourself. This externalized perspective brings warmth, reason, and balance to self-talk. Over time, it softens your internal voice and builds emotional safety within. CBT isn’t just about logic—it’s also about kindness. When you learn to speak to yourself like someone you love, healing begins to feel possible, not abstract.

18. Scheduled Worry Time

Trying to suppress anxious thoughts often backfires. Instead, CBT suggests scheduling “worry time”—a short, fixed window (e.g., 15 minutes a day) where you give your worries full attention. When anxious thoughts pop up outside that time, you postpone them: “Not now—I’ll deal with this at 7 PM.” Surprisingly, many worries feel less urgent by the time the window arrives. This technique builds emotional containment, reduces rumination, and teaches your brain that worry doesn’t have to run the show. It’s not about eliminating worry—it’s about containing it. And in that containment, you regain space to live.