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Soft Addictions Template

Soft Addictions Template

Understanding what triggers your soft addictions will help you overcome them. When you discover what you are truly yearning for underneath your soft addictions, you can meet those deeper yearnings directly, rather than pursuing your surface wants. Use this tool to help you unlock patterns where you are stuck in your soft addictions and to help you make room for things that will truly nourish you and help you create a life of more.

Download the Soft Addictions template here.

What soft addiction did you turn to?

(Examples: Surfing the internet, Shopping, Constantly trying to please people)

What was happening right before I indulged in my soft addiction?
What event or circumstance triggered your soft addiction?

What primary emotions was I feeling prior to engaging in my soft addiction?

(Examples: Anger, Hurt, Sadness, Fear, Joy, Love)

What negative thoughts (stinking thinking) were going through my head during or after this event or situation?

Examples of negative thoughts (stinking thinking)
Overgeneralization: This always happens to me!
All or Nothing: If you're going to be late, don't bother coming at all.
Magnification: This is an absolute disaster.
Can't/Won't: I can't get this done on time.
Always/Never: You never call me back.
Jumping to conclusions: I'm sure that's what he meant.
Mind Reading: I knew he didnʼt like me. He didnʼt even say hello this morning.
Fortune Telling: I know this isn't going to work.
Projection: You're angry with me, aren't you?
Mental Filter: Dinner was ruined; the soup wasn't right.
Prejudice: I could tell he wasn't trustworthy just by looking at him.
Dismissing the Positives: It was only a little thing, it didn't really matter.
Magical Thinking: I am sure it will all work out somehow.
Helpless/Hopeless: No matter what I do it won't make a dfference.
Emotional Reasoning: I feel bad, I must be bad.
Should statements: I should have done that earlier.
Blame and Shame: It's her fault we were late for the party.
Labelling: I am a jerk for not remembering her birthday.
Looped thinking/Obsession/Perseveration: I won't be late. I won't be late.

What mistaken beliefs may have triggered my stinking thinking and soft addiction?

(Examples: I am not beloved, worthy or precious, My emotions are not important, There is no support for me, The world is an uncaring place)

What positive thoughts or attitudes could you think instead?

Positive thoughts are thoughts reflecting the reality of the situation, or thoughts that are humorous, compassionate or forgiving.

Positive thoughts are thoughts reflecting the reality of the situation, or thoughts that are humorous, compassionate or forgiving.
Examples of positive thoughts
This happens from time to time, but I can handle it.
This is tough, but it's not insurmountable.
I can get this done on time.
Sometimes things go wrong.
I wonder what he meant by that. I'll ask him.
I feel nervous, but I can see how this will turn out OK.
The soup didn't turn out, but the rest of the meal was great.
I know I don't know him, so I will keep an open mind.
My contributions count in the big picture.
I need to apply myself to make sure this works out.
I can do it.
I feel upset, but that doesn't make me a bad person.
I didn't do that sooner, but I can learn from

What spiritual hungers were you really longing for?

Examples:
To exist To be heard To be touched
To be loved To be affirmed To express
To experience fully To learn To grow
To trust To develop To be known
To matter To be close To feel connected

What positive alternatives could you do instead of my soft addictions to meet your deeper hungers?

Examples:
Alternative Soft Addiction Hunger
Call a friend and go to a play Watching Television To feel connected
Go to a museum or a lecture on a subject that intrigues you Surfing the Internet To learn and grow
"Shop" for friends, ideas, possibilities instead of stuff Shopping To feel abundant
List the ways you make a difference; take pride in your contribution Overworking To matter
Talk about yourself and the person you are Gossiping To connect; To belong
Hang out with people you feel safe with Isolation To feel secure

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