✅ Checkpoint: Reframing and Confidence Building

By Better Wise

Quiz

  1. Which sentence is an example of mind reading?
    • "I made a mistake, and I now know where the gap is."
    • "I didn't finish the whole list, so today was a write-off."
    • "My manager said 'let's chat' and I know she's decided I'm failing."
    • "I got one piece of feedback and now the whole project is ruined."
  2. In the evidence test, what counts as evidence?
    • Observable facts and events, such as what was said and what happened
    • Only the evidence that supports the original thought
    • How strong and convincing the feeling is
    • What other people would probably think of you
  3. Which balanced thought is most likely to hold?
    • "I should never have made that mistake."
    • "Parts of the presentation did not land the way I wanted, and I also covered the key points and answered questions clearly."
    • "I am a confident speaker."
    • "My presentation went badly, but I am actually a fantastic speaker and everyone loved it."
  4. Which item passes the neutral observer test and counts as competence log evidence?
    • "Everyone said I was great."
    • "Walked my colleague through the export process on Tuesday, she ran it alone on Thursday."
    • "Helped a colleague."
    • "I am capable and getting better every day."
  5. Which of these is a small confidence goal rather than a vague intention?
    • "I will ask one clarifying question in Monday's team meeting at 9:30 am."
    • "I will stop being nervous before presentations."
    • "I will become a confident public speaker."
    • "I want to be more confident at work."
  6. You rate your goal 3 out of 10 for confidence that you will actually do it. What should you do?
    • Add two more goals so you have more chances to succeed
    • Shrink the step until it feels doable, then schedule it
    • Keep the goal as it is and rely on motivation on the day
    • Treat the low rating as proof you are not ready and stop
  7. A plan written as "When [situation], I will [action] at [time and place]" is called an ____ intention.
  8. A competence log is a running, dated record of tasks you did, skills you used, and the results or signals that followed. Entries should stay short enough to write in about ____ minutes.
  9. Run the evidence test on one mild thought (around 3 out of 10 in intensity). Write the thought word for word, list facts for and against it, then write one balanced sentence. Then check your work against the rubric.
  10. Write one small confidence goal for this week in a single sentence, then add its first step and one if-then plan. Check your work against the rubric.

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