Vertical Arrow (Core-Belief) Work

Step 1: Copy a Hot Thought
Choose a thought you rated ≥ 70% in CR2 or CR3.
Example: “The client hated my presentation.”
Use the exact wording to keep the chain honest.

Step 2: Ask the Arrow Question
Ask: “If that were true, what would it say about me, the world, or my future?”
Example: “It means I’m incompetent.”
Write the answer on the next line.

Step 3: Repeat 5–7 Times
Ask the same question to each new answer.
Example: → “If incompetent, I’ll fail.” → “If I fail, I’ll be worthless.”
Stop when answers start to repeat or feel global.

Step 4: Identify the Core Belief
Look for an absolute or sweeping statement at the bottom.
Example: “I am worthless.”
Core beliefs are usually blunt, one-word labels.

Step 5: Rate Conviction
Rate how strongly you believe the core thought (0–100%).
Example: 85%
This is your baseline for tracking progress.

Step 6: Name Origins (optional)
Briefly note what life experiences may have planted the belief.
Example: “Dad mocked mistakes.”
This links past to present without assigning blame.

Step 7: Draft an Alternative Core Belief
Write a new belief using evidence from CR2 and values from SM9.
Example: “My worth is deeper than any single result.”
The new belief should feel ≥ 60% believable. Adjust wording if needed.

Step 8: Plan a Micro-Experiment
Choose one action within 24 hours that supports the new belief.
Example: “Ask for feedback and highlight one positive comment.”
Be specific and put it on your calendar.

Step 9: Re-rate Conviction
After completing the micro-experiment, rate both the old and new beliefs again.
Example: Old = 60%, New = 70%
Record these changes on your worksheet graph to track growth.