How can I journal to catch when I’m fooling myself about my anxiety and worst‑case predictions?

Try an evidence-based entry. Title it: “Prediction vs Reality.” 1) Write the prediction (what, when, how likely out of 100?). 2) List evidence for and against (separate columns). 3) Note at least two alternative explanations. 4) Define a tiny, safe experiment that could test your belief. 5) Set a check-in date to compare outcome with your prediction. Repeat this for recurring worries. Over time, review past entries in the Stoic app to see patterns—many fears won’t materialize, which helps recalibrate future predictions.

I’m stressed at work and tell myself I must be perfect. How do I use this quote in my journaling to challenge that?

Run a “Should Audit.” 1) Write the exact should/always/never statement (e.g., “I must never make mistakes”). 2) Ask: What’s the real standard my role requires? (List measurable, humane criteria.) 3) Cost–benefit: What does this belief cost me? What does it give me? 4) Write a truer, kinder belief aligned with effectiveness (e.g., “I aim for quality, and I review errors to improve”). 5) Plan one small behavior that fits the new belief (e.g., schedule a 10‑minute post-task review). Use Stoic to capture these audits daily so you can compare how your stress shifts as your beliefs get more accurate.

I fear rejection and assume people will judge me. What journaling practice keeps me from fooling myself here?

Try a “Courtroom Journal.” 1) Accusation: “They’ll judge me.” 2) Evidence only: What facts support this? What facts contradict it? 3) Defense: What would a caring friend say? 4) Verdict: Most accurate, balanced statement (aim for specific, not absolute). 5) Sentence: One low-stakes action (send a message, join a meeting with one comment). Afterwards, debrief: What actually happened? In Stoic, pair the initial entry with a follow-up entry so you can see the gap between fear and reality and adjust future assumptions.

The first principle is that you must not fool yourself—and you are the easiest person to fool.

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