As writers, we face the constant struggle of rejection, self-doubt, creative blocks and, let’s face it, isolation from hours spent alone. Unless, of course, we include keeping company with our imaginary friends.
In my work as a life coach, I’ve discovered two helpful tools for when the mental grind of being a writer takes a toll on clients.
Behavioral Activation and the ABC Model are part of Cognitive Behavioral Therapy (CBT). CBT is a widely used psychological approach that helps individuals recognize and shift unhelpful thought patterns to improve emotional and behavioral responses.
These techniques help writers recognize negative thought patterns and respond more effectively to challenges. Combined, these tools can help writers regain control, fuel creativity, and build confidence. One key benefit of these tools is their ability to provide actionable steps when our mindset and productivity need a boost.
The ABC Model
The ABC in the ABC Model stands for:
- A (Activating Event): The activating event is exactly that. It’s what kicked off our response.
- B (Beliefs): What we tell ourselves about the event or our beliefs about it.
- C (Consequences): How our beliefs affect our behavior and emotions.
To further explore how this tool works, here’s an example of what this might look like for a writer:
- Activating Event: Writer Bob receives overly critical feedback from an editor.
- Belief: Bob says, “This proves I’ll never be a great writer.”
- Consequences: Bob stops writing for weeks and avoids editing his work.
In this example, the activating event itself isn’t the key. It’s what happens right after A that causes the emotional B and behavioral response C. The editor’s feedback leads Bob to believe he will never be a great writer, triggering feelings of defeat. The time between A and B is critical because this is where B and C are decided.
By shifting our beliefs and practicing reframing exercises, we can change the way we feel and act. And, before you start yelling about how it’s not that easy, I understand. I’ve written more than 40 books and have experienced the mental torture and negative self-talk that can occur. I’ll admit, reframing is hard to do in the moment. Practice is essential. I often recommend that my coaching clients practice reframing in their day-to-day lives. The more you practice, the easier it will be in the moment.
An example of how Writer Bob might practice reframing in daily life would be:
On his weekly trip to the grocery store, Bob finds the bread he likes is sold out. This would also be the activating event. The first reaction (or belief) might be, “Again? What’s wrong with this store manager? My bread is never in stock.”
Aggravation over the unfairness of sold-out bread ensues (consequence).
If Bob were to practice reframing this event, it would sound like this: “Again? I guess it’s time to try different bread. Maybe this is an opportunity to discover something new that I’ll like better.”
To take this one step further, practice saying the first reaction and the reframe aloud and notice how it feels in your body. With the initial reaction, you might feel tension, whereas with the reframe you’re more relaxed.
Let’s return to our earlier example of critical feedback and see how Bob can shift the outcome to something more productive.
Scenario 1 (negative belief leading to negative outcome)
- A (Event): Bob receives critical feedback from an editor.
- B (Belief): Bob says, “I’m not good enough, and I’ll never be a great writer.”
- C (Consequences): Bob feels defeated, loses confidence, and avoids editing his work.
Scenario 2 (reframed belief leading to positive outcome)
- A (Event): Bob receives critical feedback from an editor.
- B (New Belief): Bob says, “This feedback helps me improve. Even great writers revise their work.”
- C (Consequence): Bob feels motivated to revise his draft and considers it part of the learning process.
Note the use of negative language in the first scenario versus positive language in the second. In this example, the new belief (feedback helping to improve) allows Bob to shift from avoidance and discouragement to action and growth.
Behavioral activation
While reframing beliefs is powerful, action ultimately breaks the cycle of avoidance. This is where Behavioral Activation (BA) comes in. BA helps further motivate individuals toward purposeful action.
Sometimes, negative beliefs lead to inactivity and avoidance as referenced above. This often creates further anxiety because we get stuck in a negative cycle. BA breaks this cycle by focusing on small actions that help writers feel a sense of accomplishment. These small actions help build confidence and move us forward on overcoming obstacles such as self-doubt, procrastination, and rejection.
Using the same example of critical editor feedback, the steps involved with Behavioral Activation are:
- Identify the impact of behaviors. Example: Thinking “I have to rewrite my whole manuscript” creates overwhelming pressure and fear of failure.
- Choose positive behaviors to counteract negative ones. Example: Reading through the feedback in 15-minute intervals, making no changes yet.
- Replace negative behaviors. If revising feels too hard at first, start with an easier action, such as brainstorming ideas about how a character might react to the editor’s suggested changes.
- Track progress and mood shifts. Notice how taking action (even small efforts) affects your mindset. Write how you feel before and after working on the project. If you’re not seeing any improvements in your mood, try different approaches.
- Reward yourself. Motivation and confidence are built with each small win. After each activity, reward yourself with something you enjoy, such as reading, going for a walk, or your favorite coffee.
The result of Behavioral Activation is that it keeps us engaged in activities that will create a positive mental loop. This positivity eases the overwhelming emotions during the revision process.
Here are two examples of how the ABC Model and Behavioral Activation might work together:
- Handling rejection:
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- ABC Analysis:
- A: Editor passes on manuscript.
- B: “This proves I’m not a good writer.”
- C: Writer feels defeated and avoids editing and/or writing for weeks.
- Reframed Belief: “Rejection is normal and doesn’t define me or my writing skills. I can revise the manuscript and submit it elsewhere.”
- BA Action: Spend 15 minutes reviewing the editor’s feedback for any nuggets that may improve the manuscript.
- ABC Analysis:
- Overcoming creative blocks:
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- ABC Analysis:
- A: Struggling to write after days of feeling like a failure.
- B: “I’m never going to finish this book.”
- C: Anxiety and avoidance lead to procrastination and consuming massive amounts of chocolate.
- Reframed Belief: “It’s okay to write imperfectly. Progress is better than perfection. I can fix the plot holes on the next draft.”
- BA Action: Commit to writing 100 words today, even if they’re rough.
- ABC Analysis:
As illustrated above, using the dual approach of the ABC Model (emotional clarity) and BA (action-oriented steps) creates a synergy that empowers writers to manage both mindset and productivity.
The following is an exercise designed to help combine the ABC Model and Behavioral Activation to overcome challenges. It helps identify negative patterns, reframe our mindset, and take purposeful actions.
If you would like a formatted ABC Model and Behavioral Activation worksheet, it can be found here: https://dl.bookfunnel.com/8a879lza18.
Step 1: Identify a recent challenge.
Think about an event or situation that impacted your writing negatively. Write out the details.
Step 2: Analyze the ABCs.
Use the ABC Model to understand how the situation affected you.
- A (Activating Event): What happened?
- B (Beliefs): What are you telling yourself about the event?
- C (Consequences): How are these beliefs affecting you emotionally and behaviorally?
Step 3: Reframe your beliefs.
Replace the negative beliefs with constructive ones. Write out your reframed belief.
Step 4: Take action with Behavioral Activation.
- Choose one small, actionable step to counter avoidance and re-engage with writing. Write it down.
- Beside the action, specify the day and time you will do this.
- Using a scale of 1–5 (5 being excellent), rate your mood before and after completing the task.
Step 5: Reflect.
Reflect on what you noticed after completing the action and note the following:
- What did you notice?
- How did your mood change?
- What will you do next?
Being an author comes with many (many!) emotional pitfalls, but incorporating CBT into the process can help manage emotional and behavioral challenges that might arise. Identifying these challenges and taking small, meaningful steps forward can create a more balanced mindset and make the writing journey more enjoyable.
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Adrienne Giordano is a certified life coach, USA Today bestselling author, and seasoned professional with over three decades of experience in coaching, writing, marketing, and client service.