# data[].attributes.attachment_link.readable_text
Success is often built on strong personal branding - because it immediately tells us who a person is and where their expertise lies. Personal branding isn't limited to those in the public sphere. Regardless of who you are, you can showcase your talents. We've curated a list of excellent examples of well-defined personal brands to inspire your own.

Elon Musk's name is almost as well known as Coca-Cola. Even if you have no interest in technology, it's hard to avoid the brand that is Mr. Musk.

Having a personal brand does make you a public figure and thus very much subject to criticisms of your public statements. Elon has been criticized for spending huge amounts of money with little return and for publicity stunts like shooting a Tesla into space that give the appearance of being more about ego than science. Regardless of how you feel about him, it's undeniable that his drive and follow-through have shown us technologies yet to be invented and a whole universe whose mysteries are left to discover.

Though he's a public figure, his recognizable face is absent from Tesla.com. Instead, shiny products and clear copy are what make his innovative brand unmistakable. Behind all this fascinating gadgetry is extensive research, development, and a team of bright engineers chosen by Mr. Musk. There may not be any photos of him, but his presence touches every part of his site.

2. Gary Vaynerchuk

If hustle were a religion, Gary Vaynerchuk might be its messiah. No, he doesn't perform miracles, but he did turn the family liquor store into an ecommerce empire. It's the kind of success story that gives anyone with entrepreneurial aspirations hope.

Becoming an influencer through social media, Gary's story has humble beginnings with hard work and dedication leading him to success. He embodies authenticity and self-determinism. From creating content on platforms like YouTube, Instagram, and LinkedIn, he positions himself as someone who's grounded and wants you to achieve success on your own terms. He is also the co-founder of VaynerMedia.

A strong identity gives people confidence in what you do. It's the reason we reach for brand-name products at the supermarket - we know what we're getting. No surprises. The product's value and selling points are proven and well-known. Your own personal brand should be just as recognizable.

3. Charli Marie

Charli Marie was a student of design when she started a Tumblr dedicated to the pop punk band Fall Out Boy. This fan page was created from a love for the band and a desire to connect with other like-minded fans. Her popularity on Tumblr led to a t-shirt brand of her very own.

Charli wrote about the rise and fall of her t-shirt business. She doesn't focus on the momentum her company lost, but instead frames it as an important step in her journey as a designer. For those with a creative idea that appears to serve no other purpose than scratching a fun itch, Charli's Tumblr story inspires follow through - you never know what opportunities a fan page for your favorite pop punk band could bring.

Today Charli works remotely for Convertkit, hosts a successful YouTube channel, and has made a life for herself full of travel and fun. Her upbeat personality and design skills are central to her personal brand. She serves as another fantastic example that there's more than one path to success.

4. Alice Thorpe

Alice Thorpe describes herself on her YouTube channel as a "freelance graphic designer stumbling through life one pixel at a time." Alice isn't afraid to poke fun at herself, and this self-referential tagline is a perfect introduction.

She produces a lot of content for designers on YouTube and on her own website. She's the kind of expert that never talks down to her audience. Her brand is casual and funny. This, combined with her skills makes for entertaining and informative content.

An important part of a brand's identity is voice - think Apple, Progressive, and McDonald's. How they speak to their target audience gives us a sense of their personality. Your brand voice should be authentic and Alice does a great job of consistently communicating her personality through all her fantastic content.

5. Nesha Woolery

Nesha Woolery's site greets us with "Hey designer lady!", speaking directly to the audience she hopes to reach. With skills in project management and organization, Nesha offers online courses, videos, and articles targeting female designers. She offers a specialized service to a specific demographic with a light, breezy design that complements her own personal brand aesthetic.

6. XO Pixel

XO Pixel creates content about design, code, and tech. Their design features splashes of fun colors with an imaginative approach that shows off their creativity. Their free content is well-informed and helpful, working to prove their value and promote their paid membership. Branding isn't a shallow pursuit based on razzle-dazzle, and XO Pixel shows they have substance.

7. Bill Nye

Bill Nye may be known for his bowties and science-dad jokes, but beneath the veneer of his popular appeal is a man who values increasing awareness and appreciation of science. His enthusiasm for reason and objective thinking are as important to his personal brand as his skills as an entertainer.

His stage persona is the affable, goofy, uber-nerd. His background as a mechanical engineer elevates him from TV persona blowing up test tubes full of colorful liquids to trusted expert.

While his site promotes his books and online store, most of the content is science-related and accessible - even to those who've never donned a lab coat.

8. Brian Dean

In an internet crammed with SEO "experts," mystics with the supposed power to increase your web traffic by a gazillion percent, it's difficult to know who to believe.

Brian Dean is an internet blogger and the real deal when it comes to Google SEO. With well-thought-out content, testimonials from actual people, and an absence of sketchy ads, his website positions him as a credible expert. His personal brand is all about trust.

9. Tony Robbins

Love him or loathe him, it would be hard to find anyone unfamiliar with Tony Robbins and his brand of financial self-help thanks to his prolific output of books, seminars, and other content. And of course let's not forget about his charisma, energy, and that mouthful of beautiful teeth.

If you haven't been keeping up with him, your brain might still conjure the 1990s version of Tony in all of his loud, energetic glory parading in front of his adoring fans. Maybe walking barefoot over hot coals? But his identity changed with the times. He's no longer screaming in full volume - he's more sophisticated and subdued. His current website doesn't position him as the boisterous self-help guru of the past, but instead as a financial teacher for the current climate.

He looks more like someone in tech than a bellowing prophet of self-empowerment. Mirroring the site's dark color palette, Tony dons a professional, button-down look and a knowing grin that downplays his toothy smile. His site showcases a personal brand that's contemporary and relevant, eschewing the flash and pizzaz of the past.

10. Melyssa Griffin

Melyssa Griffin defines her mission as helping "heart-centered high achievers grow their income and impact online." This summary communicates who she is, appeals to entrepreneurial aspirations, and connects on an emotional level.

Her about page further reinforces her personal brand when she says, "I believe you deserve happiness, respect, and love. And I'm determined to give you the tools to create those feelings in every crevice and cranny of your existence." She delivers on this message with expertise and spunk woven into her quality content. She's also a great example of a personal brand that was grown through a blog.

11. Shaun White

By the time Shaun White was 7 years old, he was sponsored by Burton Snowboards. He's remained on the cusp of innovation throughout his career, flinging himself from the lips of halfpipes, spinning in ways no other snowboarders ever have. His time twisting in the air has brought him countless victories at the X Games and Olympic Games. He brings this same drive to skateboarding.

His brand is about going higher and faster than anyone else. He thrives on competition and the desire to win. Shaun's brand - like many professional athletes' - is founded on the brilliance of what he can do with his body. Fans aren't interested in longform passages describing what Shaun does. They come to see these examples of gravity-defying feats of athleticism. Shaun's website delivers.

12. Tim Ferriss

Tim Feriss made his mark in the world of financial self-help with his book, The 4-Hour Work Week. His brand is about the smart subversion of traditional employment and empowering people to defy convention and blaze their own paths to success.

Even for those rolling their eyes at the notion of a four-hour work week, there's a lot of great advice in his content. His personal brand is that of a wiley disruptor. For those on a non-traditional career path, Tim positions himself as both a leader and teacher. He is also the host of The Tim Ferriss Show - an amazing podcast for personal growth and business.

13. Roberto Blake

Roberto Blake is the embodiment of entrepreneurial achievement. He runs his own agency, Create Awesome Media, has published over 1200 videos, and develops curriculum to help those driven by creativity and independence.

His site design is full of his creative energy, personality, and intelligence that will inspire any designer to put in the time and effort to build a career around their true passions.

14. Martha Stewart

Martha Stewart's brand touches so many different pursuits. She's a great cook, has an eye for interior design, and a zest for gardening. There's a consistency in what she creates whether it's a recipe for chicken pasta, or a palette of paint colors - her sense of delicate sophistication is a part of everything she makes.

Where some people with established brands may put a bit less effort into their web presence, Martha does the opposite. She's not known to take it easy. Her site is full of recipes, DIY projects, entertainment ideas, and other lifestyle-related content all oozing her personality. Her ongoing output keeps her brand going strong today.

15. Casey Neistat

Casey Neistat's site design consists of whitespace and a few outbound links, because he's "not entirely sure what purpose a website would serve someone like me so this page is here to redirect you to more interesting places." Even if you have no idea who Casey is, the message is clear - he's not one to follow conventions.

With over 11 million YouTube subscribers and an impressive social media following, Casey's videos are enough to communicate his personal brand of rebellion. It's apparent that he's driven by instinct and intelligence. He's spent his career overachieving, pushing against those who've told him he can't do things. He's a vlogger (video blogger), founded the media company Beme, and has received praise from big-name outlets like Forbes.

His content is unapologetic in its brashness and he's driven by the mantra, "Do what you can't." He's spent his life pushing against the haters and triumphed over negativity through brute force. He encourages his audience to go after what's important without hesitation.

16. Mindy Kaling

As a writer, actor, and producer, Mindy Kaling's work has made so many of us laugh. She's established herself as someone whose creative output is about smart comedy that punches up against Hollywood and societal norms. Her personal brand is multifaceted and isn't limited to labeling her as a writer, feminist, or actor. Even though there are so many aspects to what makes Mindy amazing, her brand offers a clear idea of who she is and what matters to her.

17. Satori Graphics

Derrick Mitchell, the guy behind Satori Graphics, shows that he's looking to the future of design, rather than clinging to the outdated practices of the past.

The trailer video at the top of Satori's YouTube channel pulses with the buzz of a hip electronic dance music soundtrack, showing quick edits of what they're capable of. The work featured on the Satori Graphics website shows a modern, stylized design approach that's balanced with practicality. Consistency is so important to a brand's identity - Satori Graphics never drops their fresh approach in the content and design they produce.

18. Billie Eilish

Remember when pop stars were simple? The Backstreet Boys, Britney Spears, and the Spice Girls weren't exactly known for their layers. Now that I've totally dated myself, with age comes wisdom, right? Growing up with everything that was saccharine and fake about pop stars gives this Gen Xer an appreciation for what makes an artist like Billie Eillish special.

Billie Eilish is equal parts awkward and ego. She can be infuriating and likable all within ten seconds of an interview. Her music flirts with experimentalism while still being within the lines of pop sensibilities. She's complicated both in her music and who she is.

Her official website leads you into a 360 animation of what could be her bedroom. Sneakers, cartoon-like drawings pinned to the wall, and a skull all add to what feels like the living space of a teenager from another dimension. It's a surreal, disorienting page to navigate, much like her music. Her personal brand of quirk is almost anti-brand - it's what makes her music and aesthetic easy to recognize.

Marketing the product that is you

No matter who you are, you can benefit from putting effort into your own personal branding. Don't laugh! Whether it's a portfolio, blog, or a dating profile, you're telling us who your are. Why not amplify all that's awesome about you? Build your personal brand on your strengths. Sell yourself through authenticity and good intentions - show those interested all that you have to offer.

# data[].attributes.attachment_link.title
18 effective personal branding examples done right | Webflow Blog

# data[].attributes.attachment_link.description
Success is often built on strong personal branding - because it immediately tells us who a person is and where their expertise lies. Personal branding isn't limited to those in the public sphere. Regardless of who you are, you can showcase your talents.

# data[].attributes.attachment_link.readable_text
1. Career Guide

2. Career Development

3. How To Create a Personal Brand (And Why It's Important)

A personal brand is a marketing strategy to promote yourself and your career. It allows you to take control over your professional image and market your skills and experiences to attract potential employers or clients. By taking the time to build a personal brand now, you can reap the rewards for years to come. In this article, we discuss what a personal brand is, its benefits and how to create one.

Why do you need a personal brand?

A personal brand lets you speak up and stand out from your competitors. It lets you promote your reputation and skills and attract your target audience through websites, social media and networking. Think of a personal brand as a digital business card, one that can be easily distributed with a simple computer keystroke.

Benefits of a personal brand

With a personal brand, you'll be better prepared to:

Promote yourself online

A personal brand can help direct your networking activities on social media and improve your website. It is a marketing strategy known as digital branding. The internet is a powerful tool for connecting with employers and clients. With a personal brand message, you can make more quality connections.

Build trust and authority

A personal brand can help inspire trust from your audience and position you as an expert in your field. Media are more apt to find you and share your opinions as a thought leader in your industry. It positions you as an expert in a specific niche or field which can, in turn, attract clients or potential employers.

Present a compelling elevator pitch

An elevator pitch is a 30- to 60-second explanation of who you are and what you have to offer. Imagine being stuck in an elevator with your ideal customer. You only have until the doors open again to make your case. Having a good elevator pitch can help you refine your brand and be ready to use it when the opportunity comes.

Increase networking skills

It can sometimes be challenging to promote yourself at a networking event. But when you develop a personal brand, you'll have the words you need to describe what you do clearly and effectively. Your brand can address who you are, what you do and how others can benefit from your skills or services. Being able to describe your accomplishments and goals while networking, you can make stronger impressions on prospective employers and professional contacts.

Provide career direction

When you create a brand around your professional goals, accomplishments and skills, you can better identify new opportunities to advance and develop. Written elements of your personal brand can serve as a reminder of your objectives as you search for a job, craft your resume and cover letter or prepare for an interview.

Read more: Personal Branding 101: Examples and Tips

How to create your personal brand

Here are some simple steps you can follow to create your own personal brand:

1. Gather your assets

Assets are a reflection of who you are, what you do and what you build your brand around. Think about what makes you unique or specific things you can offer to employers or clients. Assets include things like:

: Skills are the things you are good at. They can be hard skills gained through education or specific training of soft skills such as personality traits. Hard skills can be defined as your technical knowledge whereas soft skills are your overall habits in the workplace. Skill examples include computer programming, customer service, languages, etc. They can also be personal skills such as communications, time management, adaptability and more.

: Passion is what drives you to be better at your career. If you're passionate about something, you're more likely to invest time and resources to make it better. For example, you may be passionate about climate change or building a diverse workforce.

Credentials : Specific training or certifications are a great addition to your personal brand. They demonstrate your expertise and education in specific subject matter areas. For example, if you want to be a real estate agent, your real estate license is a clear asset.

Core values and beliefs : These beliefs will determine how you work. Employers want to hire people who share similar values, so you'll want to make yours a part of your personal brand. Be honest to craft a personal message rooted in truth.

2. Develop a brand message

A brand message consists of a few sentences and describes what you have to offer an employer, team or role. Answering the following questions may make it easier to put your thoughts into words:

What do I want to be known for?

Why do I want to build a personal brand?

What are the characteristics I want associated with my brand?

What is the key message I want to share with my audience?

Developing a brand message helps you clearly define your personal brand and have something concrete you can refer to when making decisions about your career. Write down a few sentences about why you're crafting a personal brand, how you want it to look and what outcomes you hope to achieve. You can keep this message to yourself or put it on your website or social profiles.

Example: "I want to be known as an expert real estate agent in the Boulder, Colorado area. A personal brand will help me earn the trust of future clients and attract more business. I want to show potential clients that I am a fun and personable real estate agent, but also one that can be trusted."

Related: How To Create an Impactful Personal Branding Statement

3. Craft a personality

A brand personality incorporates the key characteristics and traits of who you are as a professional. This can then help you decide on the general tone you want for your brand. Characteristics you might use to define your personality include:

4. Target your audience

Your target audience is the people you want to see your personal brand. If you're trying to get a job, it could be employers in a specific niche. If you're a business owner or entrepreneur, your audience would be potential clients. Identify who you want to target, then use the characteristics of that audience to develop your brand.

5. Offer a solution

When crafting your personal brand, think about what your audience wants and find something specific to offer. Focus on the solution or services you can provide to meet the needs of your customers or employer. To create your offer, think about not only what you do; but also, how you do it to demonstrate your unique perspective and process.

Example: "I will provide a completed project to you in under one week. I will do this by delegating tasks to a team of freelancers, working around the clock and using a series of time-saving hacks I developed."

Tips to create a personal brand

Here are some suggestions to help build and promote your personal brand:

Add value to your website: Your website is a platform you own and control. It should have a professional appearance and be optimized to turn visitors into clients. Create a landing page to let others know how to reach you and what you have to offer them.

Create a content strategy: Plan and create content helpful for your target audience. Items to consider include videos, podcasts, online courses, blogs, social media or case studies. Guest posting on someone else's site can help you spread your message. Play upon your strengths or expertise to make your content meaningful for others.

Build a community: As you promote yourself, build a community so your audience can interact with you, share ideas and reach out to others who support you. Consider adding a social media group, hosting an online or in-person event or advocating for a nonprofit cause. You may even join a local chamber of commerce or an organization affiliated with your career field.

Find mentors: When you have questions about building or advancing your brand, the best answers may come from those who have been through similar experiences. A mentor can help provide direction and options you may not have considered. Reach out to others who are successful in your field to find potential mentors.

# data[].attributes.attachment_link.title
How To Create a Personal Brand (And Why It's Important)

# data[].attributes.attachment_link.description
Career Guide Career Development How To Create a Personal Brand (And Why It's Important) A personal brand is a marketing strategy to promote yourself and your career. It allows you to take control over your professional image and market your skills and experiences to attract potential employers or clients.

# data[].attributes.attachment_link.title
How to Build Your Personal Brand at Work

# data[].attributes.attachment_link.description
Building a personal brand is a real investment and can be tricky when you’re giving yourself fully to your job. It’s even more difficult for young professionals, who may have less experience to build from. So, how do you get started? The trick is to make your personal brand a fulfilling part of your…

# data[].attributes.attachment_link.readable_text
Opinions expressed by Entrepreneur contributors are their own.

You probably think of logos, colorful packaging and slogans when you think of brands. Brands are not limited to influencers, celebrities and businesses but are for individuals, including you.

Your brand is what people visualize when they hear your name or see your picture online. Your brand is at work whenever you go to an interview or make a new connection. Your brand can define your success and consumer reach. If you actively participate in molding your brand to your liking, it can be a valuable tool for achieving your goals.

What is a personal brand?

A personal brand is your story. It communicates the talents and values you represent to customers, colleagues and other professionals. It is the culmination of what you do and what you stand for. It exists not only in your online presence but also offline as well.

Why your brand is important

Think about every professional situation where you've attempted to impress someone, whether in interviews, job promotions or client relations. These are all examples of when having a well-defined personal brand can help you cultivate powerful connections. When you become intentional about your brand, you control how you market yourself, allowing you to manage your actions and choices to build credibility and trustworthiness.
Related: The 5 Keys to Building a Social-Media Strategy for Your Personal Brand

Although a personal brand might seem quite a shallow concept at first, working on your brand can help you become a better and more genuine version of yourself. Having a firm grasp of who you want to be as an individual will make your decision-making and choices more consistent and in line with your values.

The critical elements of an effective personal brand

Before we discuss building a brand, it will be helpful to establish an effective personal brand. Although everyone's brand is unique, there are some integral components to any good brand.

1. Authenticity. You can't fake your brand. Doing so will only lead to inconsistencies in how you present yourself, which people will catch on to sooner or later. So, always start this process from a place of sincerity.

2. Values. Your brand values are your characteristics and traits people associate with you. Depending on your industry, profession and audience, these characteristics may be certain aspects of yourself that you want to amplify. For example, a public speaker may wish to enhance their fun-loving nature. Meanwhile, a business person may want to appear intelligent and ruthless. In contrast, an influencer may want to build a reputation for being hip and trendy.

3. Integrity. Building a personal brand isn't just about obtaining success. It's also about defining and sticking to your principles and not allowing external forces to compromise your integrity. When you are clear about what you stand for (and stand against), you can base your decisions on more than just monetary value.
Related: The Importance Of Honesty And Integrity In Business

4. Charisma. A good brand should make you stand out from the competition. After all, many people are good at what they do. So you must ask yourself, what about your story makes you unique? It may seem a tricky question at first. Only you have lived your life, and only you bring specific experiences to the table.

5. Trustworthiness. You'll build trust in those around you when you deliver the work you say you can do and keep consistent with your values and principles. The result is better opportunities in your professional and personal life.

How to create a marketable personal brand in 5 steps

1. Figure out who you are

Figuring out who you are might sound like a strange proposition. But how well do you know yourself? Unfortunately, in today's fast-moving world, many of us forget to take the time to reflect and focus on ourselves. To build a solid personal brand, a bit of introspection is vital.

Here's a simple exercise to help you with this process. Grab a sheet of paper and write down the answers to the following:

What do I struggle with?

What drives me?

What kind of tasks drain my energy?

What do people compliment me on?

As uncomfortable as it may feel, honesty and deep thinking are integral here. If you struggle to answer these questions, try asking friends and family for their input. Of course, none of the answers to these questions are set in stone and will change over time as you learn and grow. However, once you know yourself better, you can start working to project an image of yourself and start strategizing your career.

2. Consider how you want to be known

Once you've worked out who you are today, you can start to focus on who you want to be tomorrow. Try not to focus too much on the things you want in life but on the habits required to be the person who gets those things.

You can start by looking at the industry you wish to enter: what knowledge, reputation, and talents are required to succeed there? Think big, but break down larger goals into small achievable steps. That way, you can measure your actual progress easier later.
Related: Your Most Burning Questions About Personal Branding, Answered

3. Define your niche

Your aim should never be to try and please everyone with your brand. It's a waste of your energy and resources. Instead, focus your efforts on defining your niche and working to appeal to your particular audience.

Companies, professionals, clientele and recruiters are more likely to contact someone who specializes in solving a specific problem than someone who claims to do a bit of everything. Think about it this way: if there's a leak in your house, who are you more likely to call: a handyperson or plumber? Of course, it's good to still work on building broader skills, but a well-defined niche can help you focus on taking command of a specific section of the market.

4. Optimize your social footprint

Once you've honed in on your specific audience, ask where these people can be found and what they are looking for. Once you've answered those questions, start building your online presence to cater to them. For example, suppose you are a graphic designer looking for customers. You would do well to focus on building an impressive online portfolio and promoting it across more generalized social media platforms.

Wherever you promote and interact online, remember that consistency is vital. For instance, don't act like a professional on LinkedIn and post drunk and embarrassing photos elsewhere. Ensure the overarching tone and image you present online remains similar across platforms.

5. Network like crazy

The point of networking is not to try and amass a following. Impressive though it may seem, having thousands of followers won't do you any good if no one is engaging with you. Your real aim is to create connections and foster communication.

Reinventing and readjusting your brand

The digital and professional spheres are forever changing, and your brand will need to evolve with them. As your body of work increases and you grow as a person, you'll need to adjust your brand to represent who you are. But always remember to stay authentic and unique. Once you learn to harness the power of a well-cultivated brand, you'll be able to move forward in your career with clarity and take the steps you need to succeed.

# data[].attributes.attachment_link.title
5 Simple Steps to Build a Personal Brand | Entrepreneur

# data[].attributes.attachment_link.description
Opinions expressed by Entrepreneur contributors are their own. You probably think of logos, colorful packaging and slogans when you think of brands. Brands are not limited to influencers, celebrities and businesses but are for individuals, including you. Your brand is what people visualize when they hear your name or see your picture online.

# data[].attributes.attachment_link.readable_text
Another activity to try is identifying negative automatic thought patterns. Sometimes we may get stuck interpreting negative or distressing situations in a similar way without examining the evidence for that interpretation. Below are some common negative thinking patterns - see if any of them sound familiar or are ways of thinking you notice yourself engaging in. If so, practicing reappraisal when you find yourself thinking in this way might be helpful!

Types of Common Negative Thoughts:

1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure.

2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat.

3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that discolors the entire beaker of water.

4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they "don't count" for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.

5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.

1. MIND READING: You arbitrarily conclude that someone is reacting negatively to you, and you don't bother to check this out.

2. FORTUNE TELLING: You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact.

6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else's achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or other fellow's imperfections). This is also called the "binocular trick."

7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: "I feel it, therefore it must be true."

8. SHOULD STATEMENTS: You try to motivate yourself with should and shouldn't, as if you had to be whipped and punished before you could be expected to do anything. "Musts" and "oughts" are also offenders. The emotional consequences are guilt. When you direct should statements toward others, you feel anger, frustration, and resentment.

9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself. "I'm a loser." When someone else's behavior rubs you the wrong way, you attach a negative label to him" "He's a damn louse." Mislabeling involves describing an event with language that is highly colored and emotionally loaded.

10. PERSONALIZATION: You see yourself as the cause of some negative external event, which in fact you were not primarily responsible for."

# data[].attributes.attachment_link.title
Identifying Negative Automatic Thought Patterns

# data[].attributes.attachment_link.description
Another activity to try is identifying negative automatic thought patterns. Sometimes we may get stuck interpreting negative or distressing situations in a similar way without examining the evidence for that interpretation. Below are some common negative thinking patterns - see if any of them sound familiar or are ways of thinking you notice yourself engaging in.

# data[].attributes.attachment_link.readable_text
The key message of cognitive behavioral therapy (CBT) is that the way we think (our cognitions) and what we do (our behavior) affects the ways we feel. It follows that if we want to change the way we feel then we will need to make changes to the way we think and act.

Everybody has thousands of thoughts per day. Some are helpful and uplifting (e.g. "I'm glad I did that", "I really like being here"), and some are more downbeat (e.g. "I'll never be able to do this", "I'm a waste of space"). More importantly, some are accurate (e.g. "I really messed up that time") and others are untrue (e.g. "I'm completely useless").

Key things that you need to know about your thoughts are:

We all have quick and automatic thoughts that just 'pop' into our minds

These automatic thoughts are often based on assumptions, not facts

Automatic thoughts are very believable, but they can be inaccurate

Thought records are an important part of cognitive behavioral treatment for many problems. They are useful because:

They make our negative automatic thoughts visible to us

They help us to identify any problems with our thinking

They can help us to make changes to our thinking

To 'catch' your automatic thoughts you need to start paying attention to what is going through your mind: particularly at times when you notice a change in how you are feeling. The most important question that you can ask yourself is:

"what was going through my mind just then?"

Some people notice that they have a lot of verbal thoughts - these thoughts can be like a little sentence of words in your mind (e.g. "I'm going to mess this up!"). Other people notice that their thoughts are in the form of images (e.g. have a mental image of my face going red and embarrassing myself). Whatever it is that goes through your mind the important thing is to write it down as soon as possible after you notice it. Writing it down quickly means that you are less likely to forget or dismiss the thought - many people find it very powerful to see their thoughts written down.

Psychologists use a tool called a CBT thought record to help their clients to catch their thoughts. Psychology Tools publish many different types of thought record adapted for specific purposes. The essential parts of a simple thought record are spaces to record information about:

The situation the thought happened in

The thought (or image)

How you felt (emotions and body sensations)

When to complete a thought record

The best time to complete a thought record is shortly after you notice a change in how you are feeling. A sudden shift in your emotions is a sign that you have had a thought about something. Writing it down quickly ensures that the incident is still fresh in your mind and makes it more likely that you will be able to recall the important details. Don't worry if you can't complete a thought record straight away - but when you complete it later take your time to imagine the incident clearly in your mind as this will help you to recall the details you need.

Situation

The first step in completing a thought record is to note down some information about the situation or context in which you noticed this change in emotion. This will help you (and your therapist) to understand more about this event, and about what your particular triggers are.

Make a note of the date & time

Record where you were

Note who you were with

Summarize what was happening just before you noticed a change in how you were feeling

Emotion

The next step is to describe your emotions and body sensations. What was the shift in emotion that prompted you to complete a thought record?

Emotions can generally be described using one word (e.g. Angry, Sad, Excited)

Rate the strength of the emotion on a scale of 0-100% (if you recorded more than one emotion give a separate rating for each)

Record what you felt in your body (e.g. "I felt butterflies in my stomach")

Thoughts

Finally you need to record the thoughts (and images) that you had at the time - particularly those which came just before the change in how you were feeling. Helpful questions to ask yourself include:

What was going through my mind in that moment?

What was I saying to myself?

Did I have an image/picture/memory in my mind? (If you did: what did it mean? What does it say about you?)

What implications did that situation have for me or my future?

Remember, the goal of CBT is not to 'think happy thoughts' but is instead to think accurately. Our thinking can become biased, but it is within our power to change the way we think. Identifying thoughts is the first step in managing our minds. Once we can reliably catch our automatic thoughts we can examine them to see how accurate they are and how fair we are being with ourselves.

One traditional 'CBT way' of checking whether a thought is accurate is to examine the evidence for and against the thought. You can think of the process as being a bit like a court case: our thought is in the 'dock', the defence are arguing that it is true, and the prosecution are arguing that it is false. Your job is to be the defence, prosecution, and judge!

Examining the evidence for and against a thought

Follow the steps below to examine the evidence for and against a thought.

Step 1

Identify the thought you want to work on and write it down. Only work on one thought at a time. (If you had an image rather than a verbal thought ask yourself "what does that say about me?" and use that answer as your thought).

Step 2

Give the thought an initial belief rating. How strongly do you believe in the truthfulness of that thought right now? (0% = not at all, 100% = completely).

Step 3

Next, make a list of all the reasons why that thought might be true. Some of these reasons might be better than other, but don't censor anything - just write them all down. Keep asking yourself "What is the evidence that makes me think this thought is true?"

Step 4

Now make a list of all the reasons why this thought might not be 100% true all of the time. You might find it helpful to ask yourself:

If a friend thought this about themselves, what would I say to them?

When was the last occasion that I had a thought like this that wasn't true?

What facts or evidence make me suspect that this isn't completely true?

Have there ever been any times when this wasn't true?

If I looked back on this thought in 20 years what would I say to myself?

Step 5

Now read the original thought, all of the reasons why it might be true, and all of the reasons why it might not be true. Do this out loud if you can.

Step 6

Say to yourself "Given all of the evidence, is there a better way of summing up this situation?"

Is there a more helpful way of thinking about myself or this situation?

Have I been judging myself harshly? Is there a fairer, more balanced way of summing this up?

Is there a way of thinking about this now that is more likely to help me achieve my goals?

Step 7

Write down your new thought

Step 8

Rate how strongly you believe in the new thought and your old thought right now (0-100%). What do you notice?

# data[].attributes.attachment_link.title
Using Thought Records To Track & Challenge Thoughts | Psychology Tools

# data[].attributes.attachment_link.description
The key message of cognitive behavioral therapy (CBT) is that the way we think (our cognitions) and what we do (our behavior) affects the ways we feel. It follows that if we want to change the way we feel then we will need to make changes to the way we think and act.

# data[].attributes.attachment_link.readable_text
Patterns generally involve repetitive action, a task or behavior engaged in frequently, often without giving it much thought. Much daily behavior is fairly automatic, an activity done so many times that it feels comfortable and there's no inherent harm in it. Or, it's a behavior that we're reluctant to change because of a reward associated with it. Toxic behavioral patterns are also often automatic, don't necessarily present themselves as inherently harmful, and they're more likely to continue due to the associated reward.

Some patterns have caused trouble in the past, are currently contributing to problems at home, work or elsewhere, yet it may be difficult to recognize and change them. And it's necessary to be able to recognize behavioral patterns that are toxic before deciding on ways to halt and change them.

Even when we recognize toxic behavior , we're still reluctant to change. We may want to change, yet remain fearful of doing so. Getting past fears of the unknown may be an insurmountable obstacle. Hearing from others that change is good and should be embraced does little to mitigate such fear. The truth is that overcoming fear is a uniquely personal process

Still, listening to the recommendations of others about what worked effectively for them can be very helpful in motivating those resistant to change to embark on such self-improvement. Indeed, sometimes it is only after hearing this type of encouragement that true change can begin.

So, recognizing toxic behavioral patterns is the initial step to take before doing anything about them. After recognizing patterns, it's easier to make informed decisions about what to do in the future.
What Constitutes a Pattern?
How do you know when some personal action is part of an overall pattern of behavior? This involves detachment, stepping back and seeing the behavior from the eyes of others. There's also the kind of detachment that comes after time. When it's been months or years since that last behavioral incident, it's easier to see where and how such behaviors fell into a toxic pattern.

While exercising detachment is difficult, there are easier ways to be able to differentiate patterns.

Is it a habit or a pattern? A few examples may be helpful. If you do something every day, automatically, it's probably a habit. This can include having a cup of hot coffee on waking up, or going for a latte at lunch or break.

Of course, past habits are things you're very well aware of, as in a drug and alcohol habit that crossed over into substance abuse and possibly addiction or alcohol use disorder . It wasn't a once in a while action. It was all the time and the habit took over your life, to the point where you felt you couldn't exist without it. Or, you may be an almost-alcoholic and want to change that toxic behavior.

For example, when someone comes off an alcoholic or drug-induced high, their habit of using required a certain pattern of behavior when they needed to search for their drug of choice to use again. The pattern then became engrained. The person did it because they had to, because there was no other way to satisfy their incessant need and desire to use.

Bottom line, then, a pattern is behavior that we return to time after time, that we do without necessarily thinking about. When it comes to recognizing patterns, what's important is figuring out how to eliminate those that result in negative consequences and adopt those that prove beneficial to well-being.
Good News, Bad News
It may come as a shock to realize that something you thought was good for you is actually just the opposite. There's good news and bad news in this recognition. On the one hand, you know what you thought was good was possibly something that you conned yourself into believing. Maybe you thought it would be good for you because it was good for someone else, and you adopted the behavior in the hope that you'd have the same sort of success.

Blind adherence to any idea is never wise. It takes careful thought beforehand and rigorous analysis afterward to be able to determine if a pattern of behavior is right for you.
Where to Begin
Consider making a list of current behaviors that constitute a pattern. It helps to take notes that to use later as reference.

Make two separate sheets, one each for good and bad behavior patterns. Or, simply list the behaviors and see if they fall into patterns. Then, assign them either a positive or negative value.

What this value means is not whether or not you like the behavior. You liked getting high, correct? That didn't mean it was a positive behavior pattern. No, here the positive or negative value refers to whether it enhances or detracts from your life.

An example of a pattern of toxic behavior is taking on too much at work. While there's certainly nothing wrong with wanting to take care of your family and your responsibilities, when you find yourself constantly taking on new assignments, asking for more responsibility at work and neglecting other aspects of your life, this is a red flag that should signal trouble ahead.

Maybe you weren't a workaholic before, but this pattern of behavior is symptomatic of the characteristics of a workaholic. When your time is all taken up with work and work-related tasks, there's little time left for anything else. As a result, levels increase, tension builds and productivity wanes. Working harder and longer becomes less satisfying.
Who to Turn to
Once you have your list of patterns, especially the ones you want to change, what should you do with it? Who is the best person to turn to for help sorting it all out?

There are several suggestions, any one or all of which may be appropriate for your situation.

Your spouse or loved ones - Your spouse and/or loved ones and family members are the logical first choice here. These are the people who know and care about you the most. They should be the most supportive of your efforts and may be intimately involved in some of the behavior patterns you want to change.

Your therapist - Definitely take advantage of the opportunity to discuss the kinds of behavior that you want to change with your counselor or . As an objective professional, the therapist is better able to point out observations about particular behaviors that you may not have thought of or to draw parallels to other behaviors previously discussed. The counseling session is also confidential, which should allay fears.

Your boss - In some instances, changing patterns of behavior will require that you have certain discussions with your boss or supervisor at work. Obviously, you'll want to think very carefully about how you approach this individual, including what and when and where you schedule such a discussion. Keep in mind that your employer wants you to be as productive as you can, since this is a business and business demands productivity to be successful. Couch your discussion along the lines of how you can both meet your needs - and what you can do to help.

Running into Resistance
What if you can't make any headway because of resistance? Some toxic behavioral patterns may not be able to be addressed overnight. While recognizing something that needs to change is critical, it's still a long way from doing the work to ensure the change occurs.

Exercise patience. Be willing to do the work and not get disappointed and frustrated when things don't immediately resolve. Life can get messy, complicated and tough to figure out. That's another benefit of maintaining a strong support network, having people to turn to in times of difficulty.

It's also important to understand internal reluctance to change.
Celebrate Success
It is also incredibly valuable to celebrate the small successes after you make those important changes.

Recognize that not every change will be earth-shattering. It doesn't need to be in order to qualify as a success. If it's important to you, it's important to your .

Acknowledge your achievements. Give yourself a little credit for what you've done and then look at the next item on the list and get back to work. Success builds upon success. With momentum, it's easier to keep moving forward.

# data[].attributes.attachment_link.title
How to Recognize and Change Toxic Behavioral Patterns

# data[].attributes.attachment_link.description
Patterns generally involve repetitive action, a task or behavior engaged in frequently, often without giving it much thought. Much daily behavior is fairly automatic, an activity done so many times that it feels comfortable and there's no inherent harm in it. Or, it's a behavior that we're reluctant to change because of a reward associated with it.