I read an article by Dr. Mark Hyman (1) about why it’s so challenging to make healthy habits stick. One of the reasons listed was “cognitive distortion.”
This concept is credited to psychiatrist Aaron T. Beck. He developed the theory in the 1960s as part of his Cognitive Behavioral Therapy work.
I found the idea fascinating and thought of how it can play havoc on a writer’s time and self-confidence.
Every writer wishes they had more time. Time to plan. Time to write. Time to edit and rewrite and get it right. Then, time to submit the work or self-publish, and time to market what you wrote.
But the truth is, for many writers, the real problem isn’t time itself; it’s how you think about time and what you ‘busy’ yourself with. You sabotage yourself with unrealistic expectations, deflating self-talk, and the business of this and that..
If you’ve ever sat at your desk feeling defeated before you even typed a word, chances are, your thoughts about time are tricking you.
WHAT ARE COGNITIVE DISTORTIONS
Cognitive distortions are simply thought patterns that twist or exaggerate reality. They’re not deliberate lies; they’re habits of thinking that make problems look bigger than they really are. These habits are on autopilot.
The thoughts are little lies your mind whispers that convince you that you’re always behind, always failing, not good enough, or never doing enough.
This theory believes irrational thoughts can skew your perceptions; they fuel anxiety and self-doubt. They can also hinder or stall projects and progress and can even make you miserable. You can feel you’ve let yourself down. And writers are especially prone to these thoughts.
Why is this so? Because writers have big dreams, tight deadlines (sometimes self-imposed), often create something from nothing, causing stress, and creative brains love to imagine everything, including worst-case scenarios.
So, how can cognitive distortions warp your writing hours, and how can you get past those knots so you can get your words on the page.
HOW THESE THOUGHTS DISTORT YOUR SENSE OF TIME
Below are four common distortions and how they can show up in your writing life.
1. All-or-Nothing Thinking
This is the idea that you must have the perfect chunk of time, or there’s no point starting at all.
Example:
"I started too late. If I don’t have three solid hours, I can’t get anything done. So why bother?"
Sound familiar? The reality is that writing often happens in bits and pieces. Those fifteen-minute sprints add up, and sometimes faster than you expected.
Give this a try:
Flip it around. “I have 20 minutes. That’s enough to draft a paragraph or jot notes for the next scene.” Progress is progress.
2. Catastrophizing
One missed writing session becomes a disaster in your mind.
Example:
"I didn’t write yesterday. I’m so far behind. I’ll never catch up."
This mindset kills momentum. Instead of picking up where you left off, you freeze.
The truth? One off day means nothing in the big picture.
Give this a try:
Missed a day? So what. The only deadline that matters is the one you decide on today.
3. Should Statements
“Should” is the guilt word. It eats up time by making you feel like you’re never doing enough. We’ve all heard the should’ve, could’ve, would’ve.
These are missed obligations (can be self-imposed), opportunities, or possibilities that you regret over and over, if not consciously, subconsciously.
Example:
"I should write faster. I should stop procrastinating. My sequel to ‘Walking Through Walls’ should be done by now. I should be on the third book in the series."
These thoughts don’t help you write faster—they drain your energy. They make you feel ‘not good enough.’
You can’t write well when you’re beating yourself up.
Give this a try:
Replace ‘should’ with ‘could’ or even ‘will.’ “I could spend thirty minutes revising today,” or “I will spend thirty minutes today working on Book2.”
It’s a small shift, but it lightens the pressure.
4. Fortune Telling
You assume you know the future, and it’s always bleak.
Example:
"At this rate, I’ll never finish this book."
The truth? You can’t see the future. You can only write the next sentence. Worrying too much about your page count robs you of today’s words.
Try this:
Remind yourself: “I don’t know how or when this will end, but I know what I can do today.”
HOW DISTORTED TIME CAN SHOW UP IN YOUR STORY
Cognitive distortion doesn’t just stall your process—it can sneak into your story, too.
Think about it:
• A protagonist who thinks in all-or-nothing terms might abandon a goal too soon. Then what?
• A character who catastrophizes might turn a small setback into a crisis and abandons the goal altogether.
• A hero weighed down by ‘should’ may crack under the pressure of achieving the goal.
However, in some cases, these thought patterns can add realism to your story. Think about it; your characters should be flawed thinkers, too. Just let them have the same cognitive distortion fighting abilities you do.
HOW TO PUSH PAST YOUR NEGATIVE THOUGHTS
You can’t banish cognitive distortions completely, but when you’re aware of these thoughts, you can catch them. Here’s how:
1. Notice. When you feel time slipping away, pause. Ask: “What am I telling myself about this? Is it realistic?”
2. Challenge it. Is it true? Or is it just fear disguised as fact?
3. Reframe it. Shift your thoughts from “not enough” to “good enough for today.”
4. Write anyway. Ten imperfect minutes at the keyboard beat a day lost to self-doubt.
SUMMING IT UP
The truth is, there will never be enough time. There will always be other work, laundry, emails, family matters, errands, and so on. Your brain will always find reasons to worry you’re not writing fast enough, long enough, or well enough.
Don’t buy it. Use the minutes you have. Celebrate the pages you finish. Trust that small steps build books, one day at a time.
You don’t need more hours in the day; you need more uplifting thoughts about the ones you have.
Now, go write that next sentence. Time’s waiting.
Resoucre:
(1) How to Make Healthy Habits Stick
Writing Picture Books or Adult Novels: Which is Easier?
Republishing Your Previously Published Children’s Book
Back-End vs. Backlist Book Marketing
I’m a working children’s ghostwriter, rewriter, and coach. I can help turn your story into a book you’ll be proud to be the author of, one that’s publishable and marketable.
OTHER HELP I OFFER:
HOW TO WRITE A CHILDREN’S FICTION BOOK
A DIY book to help you write your own children’s book.
FICTION WRITING FOR CHILDREN eCOURSE
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