The Tic-Toc

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CBT resource: The Tic-Toc Form
– TICs: task-interfering Cognitions (they get in the way of progress)
– TOCs: task-orienting Cognitions

1. Identify goal or task you wish to focus upon
2. List thoughts, attitudes, beliefs that get in the way
3. Address each of your TICs & replace with TOCs

Source: Branch & Wilson, 2010

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