Hello. I’m a licensed psychologist with 35 years of clinical experience working with psychotherapy clients. During the last eight years of my l practice, I developed a simple, easy to learn, exercise designed to manage mood and change behavior. The exercise involves Cognitive Restructuring, i.e. changing one’s thoughts in order to change one’s emotions. How we feel derives from what we think. Cognitive Restructuring is a tenet of Cognitive Behavioral Therapy.
The TEN MINUTE COGNITIVE WORKOUT is a simple, efficient version of Cognitive Restructuring.
I’ve taught the exercise to many of my clients. Those clients who consistently performed the exercise experienced a rapid improvement in their psychological symptoms.
I’m excited to share this technique in my new book, THE TEN MINUTE COGNITIVE WORKOUT: Manage Your Mood and Change Your Life in Ten Minutes a Day.
Doing this simple exercise can improve mood, increase self-confidence, and foster a positive outlook on life. These changes in mood, self-concept, and outlook can produce positive changes in behavior. As the title suggests, the exercise requires an investment of only ten minutes a day.
“It isn’t what you have, or who you are,
or where you are, or what you are doing
that makes you happy or unhappy.
It is what you think about.”
I attended your presentation this morning at the Poway Library on the 10 Minute Cognitive Workout. Very worthwhile and practical technique and excellent presentation! Thanks for sharing your knowledge and writing this book.
Thank you, Alan.
Does it only have to be ten statements or can I add more. Would that make it less effective?
You can certainly write more. Some days I write as many as 25. However, target a total of only 2 or 3 emotions or behaviors in one day. In other words, write several statements that target the same emotion or behavior. Writing several different statements that target the same emotion or behavior increases the effectiveness of the workout. Also, include as least 3 general statements from the list in the book.
I’m currently practicing the 10 Minute Cognitive Workout. It’s only been two days, but I do feel that it’s helping already. I am looking forward to continuing the practice. Thank you, Dr. Snyder!
I’d love to read anything else you’ve published (or are publishing) on cognitive restructuring and cognitive behavioral therapy. Are there additional CBT exercises we can learn?
Hello Holly, I’m pleased the Ten Minute Cognitive Workout has been helpful. I’ve found that readers who perform the workout consistently experience a significant improvement in mood, outlook and behavior. As yet, I haven’t published any other works on this topic. (I’m busy writing a novel.) However, I plan to adapt the workout for use in schools and with couples. Thank you for your interest. Peggy Snyder