How to Use This Worksheet

This exercise helps you explore your core beliefs in a more flexible way. Sometimes we think in “all-or-nothing” terms, like “I am not lovable at all” or “The world is never safe.” The continuum helps you see that most people (including yourself) actually fall somewhere in between the extremes.

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Step 1: Write Down Your Positive Core Belief

• At the top, write a positive belief you want to strengthen.

  • Examples: “I am lovable,” “People can be trusted,” “The world is safe enough.”

• Rate how strongly you believe it right now (0–100%).

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Step 2: Define the Ends of the Continuum

• On the 0% end, imagine someone who shows none of the positive belief.

  • Example: for “I am lovable,” 0% might describe someone who is completely isolated and has no caring relationships.

• On the 100% end, imagine someone who fully embodies the positive belief.

  • Example: someone who is surrounded by love, kindness, and support.

• Write a short description for both ends.

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Step 3: Add Examples Along the Scale

• Think of people you know, famous figures, or even fictional characters.

• Place them on the continuum by writing their name and estimating a percentage.

• Try to spread examples across the whole line (some lower, some higher, some in the middle).

 

Step 4: Place Yourself on the Continuum

• Once you have examples, put yourself on the scale.

• Notice: Does your placement match your original rating? Is it higher than you thought?

 

Step 5: Reflect on What You Learned

• Ask yourself:

  • “What does this tell me about how I see myself, others, or the world?”

  • “Can I allow some flexibility, rather than thinking in all-or-nothing terms?”

  • “What evidence supports moving closer to the positive end of the scale?”

 

Tip: you don’t need to be at 100% to have worth, value, or safety. Most people are somewhere in the middle.