31. How to spot, and stop, all-or-nothing thinking

Send Vikki any questions you'd like answered on the show! If you find yourself thinking that everyone else has it together, or that you'll never finish your paper, or that you always procrastinate, this is the episode for you. These are examples of "all-or-nothing thinking" where we take a really black and white view on the world and forget to see all the shades of grey. The problem with all-or-nothing thinking is that it feels pretty rubbish, encourages  us to focus on our "fails", and makes it harder to change our behaviour. In this episode, I help you figure out how to spot all-or-nothing thinking in yourself, and give you some tips to deal with it. *Important note. People with anxiety or depression may experience a lot of all-or-nothing thinking. If you have mental health conditions like these, you may wish to work on your all-or-nothing thinking with your counsellor or other clinical practitioner, so that they can help you uncover some of the root causes and help you process any trauma safely. This episode is aimed at people who are finding that they're increasing their own stress a bit with some all-or-nothing thinking and who would like to learn some techniques to move their goals forward. If you'd like a transcript, or to find out more about working with me, you can go to www.thephdlifecoach.com. **** I'm Dr Vikki Wright, ex-Professor and certified life coach and I help everyone from PhD students to full Professors to get a bit less overwhelmed and thrive in academia. My weekly podcast, The PhD Life Coach covers the most common issues experienced in universities, including procrastination, imposter syndrome, and having too much to do. I give inspiring and actionable advice and often have fun expert guests join me on the show. Make sure you subscribe on Apple, Spotify or wherever you get your podcasts. If you already listen, please find time to rate, review and tell your friends! I also host a free online community for academics at every level. You can sign up on my website, The PhD Life Coach. com - you'll receive regular emails with helpful tips and access to free online group coaching every single month! Come join and get the support you need. #phd #academia #lecturer #professor #university #procrastination #overwhelm #amwriting #writing #impostersyndrome #timemanagement #support #coaching #highereducation #research #teaching #podcast #community