CR6: Continuum Thinking
Virtual Coach
Work step-by-step through the Cognitive Restructuring exercise with the virtual coach.
Introduction
When emotions run high, it’s easy to mistake a passing thought for the full truth. Practices like the Distortion Checklist and Socratic Questions Script help you challenge those automatic beliefs, while the Balanced Thought Builder offers more realistic alternatives. Still, some thoughts cling to extremes, like the "all-or-nothing” thought. And when that happens, a percentage shift can open up a more compassionate view.
“All-or-nothing” language (“I’m a total failure,” “That meeting was perfect”) super-charges emotion because it frames life in extremes. A CBT technique called Continuum Thinking breaks that spell by forcing you to rate people, events, and traits along a 0-to-100 line. Once you see that you’re a 62 % procrastinator, not “hopeless,” motivation and self-compassion rise while fear of change falls.
Instructions
Goal: Plot one continuum for a stuck thought every day for two weeks.
Time per continuum: ~6 minutes.
Step 1: Write the Absolute Label
Start with an all-or-nothing thought from your CR1 log.
Example: “I’m terrible at public speaking.”
Use the original wording without editing.
Step 2: Name the Dimension
Reframe the label as a skill or trait you can place on a scale.
Example: “Skill at public speaking.”
Neutral phrasing reduces emotional intensity.
Step 3: Anchor the End-Points
Define the range from 0 to 100.
Example: 0 = “freeze and run,” 100 = “TED-level charisma.”
Clear extremes give you a better sense of placement.
Step 4: Plot 3 Comparators
Add real-life examples across the scale.
Example: Friend who panicked (10), co-worker who presents monthly (55), favorite podcaster (85).
Anchors help you rate yourself more accurately.
Step 5: Rate Yourself
Plot your current position on the line.
Example: 40. Most people land mid-scale. Not at zero.
Notice how far you are from the extreme label.
Step 6: Define a Next-Step Zone
Draw a small bracket 5–10 points higher and plan one small action.
Example: 45–50 = “Add one story slide + rehearse twice.”
Small jumps feel doable and link to behavioral goals.
Step 7: Re-rate Emotion
Rate the intensity of any emotion (e.g., anxiety, shame, sadness) before and after the exercise (0–10).
Goal: ≥ 2-point drop. Track results on the worksheet graph.
FAQs
What if I can’t think of comparators?
Use fictional characters, famous figures, or past versions of you. The goal is relativity, not scientific precision.
My rating still feels harsh. Am I cheating?
Check evidence from CR2. If facts show better performance than your rating, nudge the mark upward by 5 and notice emotion shift.
Do I always have to jump 5–10 points?
Smaller is fine. Any upward bracket that sparks action works.
Isn’t this just positive spin?
No. The continuum honors weaknesses and strengths; it simply refuses the lie that you’re at 0 or 100 when reality is somewhere in-between.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental healthcare provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
