Doubt-driven thinking is the direct result of doubt. It causes you to distort your observations of external situations and internal experiences in a negative way. Doubt-driven thinking is directly connected to your doubt label. The doubt label is the negative name you call yourself when you are experiencing uncertainty, insecurity, self-criticism, distress, upset, or vulnerability. When doubt shapes your viewpoint, you act in ways you may not otherwise choose. These actions can lead to negative consequences or take you in a direction that opposes your values or goals. Doubt-driven actions are ineffective strategies. Here are some typical ineffective strategies that are caused by doubt:
Jack has had his driver’s permit for so long that, if he doesn’t take the test soon, he will have to start the process all over again. He knows having his driver’s license will come in handy and that without it his mobility is limited. But he can’t seem to schedule the test because he fears he will flunk it. And given how uncomfortable driving feels to him, Jack even questions whether he wants to drive at all.
In these examples, take note of the ways doubt can lead to ineffective strategies.
Example 1: You are thinking about applying for a college that would be a reach for you to get into.
Your doubt-driven thoughts might say:
What might you think?
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Doubt-driven thinking might lead you to:
What might you do?
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Recognize that these are ineffective, doubt-driven avoidance strategies that minimize the chance of being accepted or even guarantee no acceptance.
Imagine that your doubt-driven thinking labeled you a failure and told you that you weren’t good enough. How might you use this situation to confirm that your doubts are true?
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What other doubt labels might be confirmed? Some examples include: incompetent, incapable, undesirable, stupid, inadequate, airheaded, bad, helpless, or absentminded.
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Which of your personal doubt labels might be activated by this situation?
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Example 2: You would like to try out for something, whether a sports team, chorale, orchestra, or band.
Your doubt-driven thoughts might say:
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Doubt-driven thinking might lead you to:
What might you do?
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Recognize that these are ineffective, doubt-driven avoidance strategies that minimize the chance of being chosen or even guarantee that you won’t make the cut.
Imagine that your doubt-driven thinking has labeled you a failure, an outcast, or has determined that you are undesirable. How might you use this situation to confirm that your doubts are true?
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What other doubt labels might be confirmed? Some examples include: worthless, incapable, bad, average, incompetent, a loser, or lazy.
Which of your personal doubt labels might be activated by this situation?
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Example 3: You are preparing to write a paper that will count for a large part of your grade.
Your doubt-driven thoughts might say:
What might you think?
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Doubt-driven thinking might lead you to:
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Recognize that both avoidance and perfectionism are ineffective, doubt-driven strategies that can cause you to procrastinate, miss deadlines, or never find satisfaction with the work you produce.
Imagine that your doubt-driven thinking labeled you a failure or told you that you were incompetent. How might you use this situation to confirm your doubts?
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What other doubt labels might be confirmed? Some examples include: I’m helpless, weak, worthless, useless, inferior, incompetent, incapable, absentminded, airheaded.
Which of your personal doubt labels might get activated by this situation?
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Example 4: You would like to ask one of your classmates to a school dance.
Your doubt-driven thoughts might say:
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Doubt-driven thinking might lead you to:
What might you do?
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Recognize that, by using these ineffective, doubt-driven strategies of avoidance and poor communication, you would miss out on something fun and you would not get to hang out with the person you wanted to go with.
Imagine that your doubt-driven thinking labeled you unworthy, unlikable, and undesirable. How might you use this situation to confirm your doubt?
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What other doubt labels might be confirmed? Some examples include: weird, uncool, awkward, average, unattractive, odd, or lazy. You might also tell yourself you don’t measure up.
Which of your personal doubt labels might get activated by this situation?
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When doubt seems to be in charge, become aware of the ineffective action strategies that result.
Think back to a time when you avoided something, tried to be perfect, or didn’t effectively communicate.
What was the situation?
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What were your doubt-driven thoughts?
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What ineffective action did you take?
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Did you use doubt-driven thinking to label yourself? What was the name you called yourself?
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The Bottom Line: Beware of letting doubt guide your behavior.