Blog: CBT techniques for everyday moments | ThinkGO Short, practical pieces for the moments people search for, from overthinking at night to Sunday-night dread. Each one links to an exercise you can try. https://thinkgo.app/blog/ 2026-11-04T00:00:00Z ThinkGO Is self-compassion just going easy on yourself?https://thinkgo.app/blog/is-self-compassion-going-easy-on-yourself/2026-11-04T00:00:00Z2026-11-04T00:00:00ZMany people worry that being kind to themselves will make them lazy. What self-compassion is, what it isn't, and three short ways to practise it. One setback doesn't make you a failurehttps://thinkgo.app/blog/one-setback-isnt-failure/2026-11-04T00:00:00Z2026-11-04T00:00:00ZWhen one thing goes wrong, it's easy to decide you're a failure. How all-or-nothing thinking works, and how a simple scale helps you see yourself more fairly. Why we put things off, and a smaller way to starthttps://thinkgo.app/blog/putting-things-off/2026-11-04T00:00:00Z2026-11-04T00:00:00ZPutting things off is often about avoiding a feeling, not about laziness. Why it happens, and how planning one small, specific step can get you moving. How to say no without feeling guiltyhttps://thinkgo.app/blog/saying-no-without-guilt/2026-11-04T00:00:00Z2026-11-04T00:00:00ZSaying no can feel selfish or rude, so many of us say yes and resent it. How assertive communication works, with a simple way to say no clearly and kindly. Stuck on a decision? Weigh it up on paperhttps://thinkgo.app/blog/stuck-on-a-decision/2026-11-04T00:00:00Z2026-11-04T00:00:00ZGoing round in circles over a choice is tiring. How listing costs and benefits, and breaking the problem into steps, can help you decide and move on. Will it really go wrong? Testing a worried predictionhttps://thinkgo.app/blog/testing-a-worried-prediction/2026-11-04T00:00:00Z2026-11-04T00:00:00ZAnxious thoughts often make firm predictions. A behavioural experiment tests one in real life: what you expect, what you do, and what actually happens. What am I really worried about? The thought underneathhttps://thinkgo.app/blog/the-worry-under-the-worry/2026-11-04T00:00:00Z2026-11-04T00:00:00ZSome worries are about something deeper than they seem. How the downward arrow helps you find the belief underneath, and how to start loosening it. When anger takes over: notice it, pause, come backhttps://thinkgo.app/blog/when-anger-takes-over/2026-11-04T00:00:00Z2026-11-04T00:00:00ZEveryday anger builds in steps you can learn to spot. How to notice the early signs, take a planned time-out, and come back to finish the conversation. Why keep a mood log, and what to look forhttps://thinkgo.app/blog/why-keep-a-mood-log/2026-11-04T00:00:00Z2026-11-04T00:00:00ZMood can feel the same every day, until you write it down. How a short daily mood rating works, and how to spot the patterns that help you plan your week. A wind-down routine for a busy mindhttps://thinkgo.app/blog/winding-down-a-busy-mind/2026-11-04T00:00:00Z2026-11-04T00:00:00ZIf your mind speeds up the moment you get into bed, an evening wind-down can help. How to empty your head onto paper, answer sleep worries, and slow down. Aaron Beck and the start of CBThttps://thinkgo.app/blog/aaron-beck-and-the-start-of-cbt/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWho Aaron T. Beck was, what he noticed about thoughts in low mood, and how the cognitive triad and automatic thoughts became the basis of CBT. Calm in two minutes: breathing and groundinghttps://thinkgo.app/blog/calm-in-two-minutes/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWhen anxiety spikes, two short techniques can help you settle: slow, paced breathing and 5-4-3-2-1 grounding. How to do both, and when to use each. Making CBT homework stick between sessionshttps://thinkgo.app/blog/cbt-homework-between-sessions/2026-11-03T00:00:00Z2026-11-03T00:00:00ZPractice between sessions is a core part of CBT, and often the hardest part. Practical ways to make it easier, and to bring it back to your next session. David Burns and the list of thinking errorshttps://thinkgo.app/blog/david-burns-and-thinking-errors/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWho David D. Burns is, how his list of ten thinking errors made Beck's ideas easy to use at home, and how they relate to the thinking traps in CBT. Facing a fear one step at a timehttps://thinkgo.app/blog/facing-a-fear-step-by-step/2026-11-03T00:00:00Z2026-11-03T00:00:00ZAvoiding a fear keeps it big. How a fear ladder breaks it into small steps, and how to practise each step so the fear has a chance to shrink. Feeling flat? Why doing comes before feelinghttps://thinkgo.app/blog/feeling-flat-doing-before-feeling/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWhen everything feels flat, waiting to feel like it rarely works. Why acting first helps, and how to plan small things that matter to you. Feeling Good by David Burns: what the book teacheshttps://thinkgo.app/blog/feeling-good-book/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWhat David Burns' 1980 self-help book Feeling Good covers, the CBT ideas at its core, what studies of reading it found, and how to try its methods yourself. Guilt that isn't all yourshttps://thinkgo.app/blog/guilt-that-isnt-all-yours/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWhen guilt keeps coming back, it can help to look at everything that played a part. How a responsibility pie shows a fairer share. Is this thought a fact? 8 questions to check ithttps://thinkgo.app/blog/is-this-thought-a-fact/2026-11-03T00:00:00Z2026-11-03T00:00:00ZEight questions from CBT for checking a thought that's pulling at you, with an example of how to use two or three of them in a few minutes. Overthinking at night: a short CBT routine for bedtimehttps://thinkgo.app/blog/overthinking-at-night/2026-11-03T00:00:00Z2026-11-03T00:00:00ZWhy worries get louder at night, and a short evening routine with worry time and paced breathing to help you set them down before bed.