Last year, I did CBT therapy.

CBT stands for Cognitive Behavioural Therapy, which is basically the gym for your thoughts.

You don't lie on a couch and talk about your childhood for three hours (though shout out to the inner child).

Instead, you say things like:

"Why am I so hard on myself when things don't go to plan?"

And your therapist responds with:

"Let's put that thought on trial."

Wild stuff.

Here's what I learned:

Your brain loves drama.

It will write whole Oscar-worthy stories based on one irrational thought.

CBT teaches you to be the editor.

Here are all my notes and lessons learned from the 12 sessions I had and how they can help make your life better too.

Be Thoughtful, But Get Moving

Don't wait until you've "figured it all out."

That day's not coming (I always thought it did). Start now. While confused. While scared. While in your slippers.

• Start early.
• Start small.
• Start now.

Sometimes "small" feels too small — almost laughable.

Like, "How is making sure my bedroom is tidy going to change my life?" I said to my therapist.

But the day I started, something shifted.

It wasn't about the room.

It was about proving I could take care of one small corner of my world.

That little action?

It sparked momentum in other areas of my life.

Aim to Be Great… Just Not Today

I used to panic about being behind.

My friends seemed further ahead. My heroes—who used to inspire me—started giving me anxiety instead.

So I stopped asking: "Why aren't I there yet?"

And started asking: "What would future me thank me for tomorrow?"

That shift changed everything.

• Think big when you plan.
• Think small when you act.
• Make your to-do list the night before.
• Do one good rep today—even if it's messy.

Showing up, even at 60%, beats disappearing at 100%.

We all want to be great.

But we keep choosing tomorrow.

Choose today.

Find a small win now — and stack it again tomorrow.

Give It Time (Ugh, I Know)

Here's the truth no one wants to hear:

You won't notice your life changing.

Not tomorrow. Not next week. Maybe not even next month.

But one day, you'll look back and realise everything shifted.

• Time + tiny reps = transformation
• Small actions > grand gestures
• Patient persistence wins

Final Thought:

CBT didn't "fix" me.

It taught me that I don't have to believe every thought that shows up.

And that I can choose which thoughts to act on.

A small task to try today:

Write down one unhelpful thought you've been believing lately.

Then ask yourself: "Is this a fact, or just a feeling dressed up as one?"

Now replace it with a more helpful, honest one and take one small action that aligns with that thought instead.

You don't need to fix everything.

Just aim to show up — a little bit better than yesterday.

You've got this.

Kia Kaha and love
Chris Xx