All-or-nothing thinking is a cognitive distortion. This biased black-and-white-thinking pattern is framed in extremes; extreme thinkers see their experiences as binary.
1. If I don’t ace the exam, I am a failure.
2. If I mess up the job interview, I feel at a complete loss.
3. If I make a minor mistake on a report, I feel great defeat.
4. If my partner is moody, I feel they don’t love me.
5. Nothing good ever happens to me.
6. I worry that other people are judging me in a negative light.
7. If I make one mistake with my diet, I stop dieting altogether.
8. I know something bad will happen when I feel anxious.
9. Everything in life is horrible.
10. A light drizzle can ruin my whole day.
11. If a the food at my party wasn't perfect, the whole event would feel ruined.
12. If I don’t receive straight A's, I am a failure.
13. Missing one workout blows the entire fitness plan.
14. People are born either good or bad; there is no in-between.
15. If my partner doesn't meet all my needs, they are not a good partner.