How I Overcame Overgeneralization to Boost Self-Care and Productivity
Discover how conquering overgeneralization can transform self-care and productivity.
On the path to self-care and productivity, our minds play a crucial role
Our thinking patterns can either propel us forward or hold us back without us even being aware of it.
One sneaky cognitive bias that doesn’t just mess with how we perceive others but also takes a toll on how we see ourselves, is overgeneralization (APA Dictionary of Psychology, n.d.).
For me, this little monster often rears its head when I stumble upon a not-so-great grade on a test or assignment.
One bad grade, and suddenly, I’m convinced I’m destined to flunk the entire course.
But overgeneralization doesn’t stop at academics.
It’s a shapeshifter, creeping into our work, relationships, and even how we perceive our own capabilities.
Recognizing how overgeneralization sneaks into our self-talk and beliefs is a game-changer in the journey of nurturing self-care.
The Link Between Overgeneralization and Self-Care
Overgeneralization isn’t just about how we see others; it messes with how we see ourselves too (Watkins & Moberly, 2009).
Personally, I struggle with this when I get a not-so-great grade on a test or assignment.
I get one bad grade, and suddenly, I’m convinced I’ll fail the entire course. When we start applying one negative experience to our whole self, it’s like wearing distorted glasses.
This skewed self-view chips away at our self-esteem and makes it tough to build healthy self-care habits (Watkins & Moberly, 2009).
Like when I get that lousy grade, I start telling myself that I’m just not cut out for it, and it makes me feel like I don’t deserve self-care.
But here’s the thing: overgeneralization isn’t limited to academics.
It can creep into our work, relationships, and even how we perceive our own capabilities.
Those moments when we mess up at work and instantly think we’re terrible at our jobs, or when a relationship hiccup leads us to believe we’re unlovable — those are all examples of how this sneaky bias affects us (Watkins & Moberly, 2009).
Understanding how overgeneralization sneaks into our self-talk and beliefs is a big deal when nurturing a self-care routine.
By catching ourselves when we start making sweeping conclusions based on isolated incidents, we can stop this distortion from affecting our self-esteem and overall well-being (Watkins & Moberly, 2009).
Overgeneralization’s Drain on Productivity
In the world of productivity, overgeneralization can be a sneaky productivity killer (Kernis et al., 1989).
It’s a bit like my earlier example: I get a bad grade, and suddenly, I’m questioning the point of studying because I’ve already convinced myself that I’m destined to fail.
This overgeneralized thinking acts like quicksand, pulling me down and creating a self-fulfilling prophecy.
After all, if I don’t review, I’m practically ensuring that I’ll get a bad grade.
This tendency to jump from one negative experience to thinking everything is doomed can lead to procrastination and the avoidance of tasks (Kernis et al., 1989).
For me, that translates to binge-watching TV to dodge those unsettling feelings.
But you know what? This habit doesn’t just mess with our productivity; it’s a dream-crusher too.
Take my own experience: when I got the idea to start writing for Medium, I was convinced that nobody would care about my writing, and that belief kept me from getting started for years.
When we fear that one misstep will define our future attempts, we hesitate to step out of our comfort zones (Kernis et al., 1989).
I was paralyzed by the thought that no one would ever care about what I wrote, and that investing time and energy would only end in disappointment.
It wasn’t until I decided to embrace the discomfort and push back against those overgeneralized thoughts that I finally put pen to paper, or rather, fingers to keyboard.
Sure, it was tough at first, and I didn’t (and still don’t 😅) have hordes of readers.
But you know what? My friends and family stepped up and assured me they cared.
That small bit of support was enough to nudge me past the starting line.
It’s funny how those overgeneralized thoughts can hold us back, but once we confront them head-on, we often find the courage to pursue our goals.
Recognizing this link between our biased thinking and productivity hurdles is a game-changer.
It puts us in the driver’s seat to take proactive steps toward cultivating a more efficient work mindset.
So, next time overgeneralization starts to creep in, remember that it’s just a mental hiccup, not an accurate reflection of reality (Kernis et al., 1989).
Strategies for Cultivating Balanced Thinking
Balancing self-care and productivity calls for a mindful approach to recognize and counter overgeneralization.
To tackle it, we can turn to self-reflection, journaling, and some cognitive reframing exercises.
These tools are like detectives helping us spot when we’re making these sweeping assumptions in our thoughts (Carlson, 2013).
For me, regular journaling and therapy played a significant role in confronting my overgeneralized thoughts.
My therapist would often ask, ‘What’s the worst that could happen?’
It felt a bit awkward, but it was a safe space to dive into my worries.
As I unpacked them, I often ended up feeling a bit silly because my worst-case scenarios were wildly improbable.
Like, take my fear of starting to write on Medium.
I was convinced that if I poured my heart and soul into it, nobody would read it, or worse, they’d tear it apart with negative feedback.
You see, I’ve had my fair share of tough feedback in the past, and it could throw me into a depressive tailspin.
I’d start thinking I’d become a total burden to everyone, alone and unable to get out of bed.
But when I took a step back, I realized I’d gone way off the deep end with these worries.
I had to remind myself of all the times people actually liked my work, the feedback that helped me grow, and how my friends and family had shown me over and over that they cared.
Mindfulness techniques also come into play here.
They keep us grounded in the present, stopping us from dwelling on past slip-ups or getting anxious about what might go wrong in the future.
By actively swapping out those overgeneralized thoughts with more realistic ones, we create space for healthier self-care routines and a productivity boost (Carlson, 2013).
Conclusion
Overgeneralization is like that uninvited guest crashing our self-care and productivity journey.
It’s like a pesky shadow that not only questions our abilities but also sneaks into other corners of our lives.
I know it well — it’s that nagging voice that pops up when I stumble, making me second-guess myself.
But here’s the thing, with some awareness and the right tools, we can kick this mental habit to the curb.
Journaling and therapy have been my trusty allies in dealing with those overgeneralized thoughts.
My therapist’s go-to question, ‘What’s the worst that could happen?’ might’ve felt a bit odd at first, but it’s been a game-changer.
It helps me unravel my anxieties and, surprisingly, most worst-case scenarios turn out to be quite unlikely.
Even when I face harsh criticism that could send me into a spiral of self-doubt, I remind myself of the moments when people genuinely appreciated my work and the constructive feedback that fuelled my growth.
Mindfulness, too, plays a significant role.
It keeps me anchored in the here and now, stopping me from dwelling on past slip-ups or stressing about what’s ahead.
By actively replacing those overgeneralized thoughts with more realistic ones, I’ve managed to establish healthier self-care routines and boost my productivity levels!
Read this next!
Hi, my name is Chantal Kathleen and I write about mental health, wellness, and organization! If you found this article helpful I’d love to hear your thoughts in the comments and if you want to see more like this be sure to follow my page! ❤️
References
APA Dictionary of Psychology. (n.d.). https://dictionary.apa.org/overgeneralization
Carlson, E. N. (2013). Overcoming the barriers to Self-Knowledge. Perspectives on Psychological Science, 8(2), 173–186. https://doi.org/10.1177/1745691612462584
Kernis, M. H., Brockner, J., & Frankel, B. S. (1989). Self-esteem and reactions to failure: The mediating role of overgeneralization. Journal of Personality and Social Psychology, 57(4), 707–714. https://doi.org/10.1037/0022-3514.57.4.707
Watkins, E., & Moberly, N. J. (2009). Concreteness training reduces dysphoria: A pilot proof-of-principle study. Behaviour Research and Therapy, 47(1), 48–53. https://doi.org/10.1016/j.brat.2008.10.014
