As writers, we’ve all spent countless hours inside our characters’ heads, unraveling their deepest fears, desires, and quirks. But let’s be honest—sometimes, our own minds can be even more chaotic than the characters we create. Here are 24 mind traps writers should know and how to use them.

Why are these mind traps important? From overthinking every plot twist to doubting our writing choices (Will anyone ever care about this?), it’s easy to get caught in the trap of mental roadblocks.

Good news! The same mind traps that mess with our creative flow in real life also make for some fantastic character development opportunities. Seriously. Imagine a character who’s constantly overgeneralizing every situation or catastrophizing their next big move—sounds like someone we’ve all met, right? Whether you’re writing a protagonist who’s plagued by self-doubt or a villain who’s stuck in perpetual resentment, understanding these mind traps can take your character development to the next level.

But here’s the kicker: by recognizing these mental traps in your writing, you might just notice them sneaking into your own life too. Spoiler alert: The solutions for your characters’ mental struggles could be the same ones that help you conquer those pesky thoughts holding you back.

So, grab your pens (or keyboards) and get ready to dive into this list of 24 mind traps. Not only will it give you some seriously juicy material for your characters, but it might just help you untangle the mental messes in your own brain. Because let’s face it—we all could use a little mental spring cleaning, right?

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1. All-or-Nothing Thinking (Black-and-White Thinking)

Definition: Viewing situations in extremes, with no middle ground or shades of gray. Something is either all good or all bad, with no in-between.
Example:

• “If I don’t get an A on this test, I’m a failure.”
  Fix:
• Recognize the spectrum of possibilities and remind yourself that things are rarely completely perfect or completely terrible. Try to evaluate situations in more nuanced terms.
  • “Even if I don’t get an A, I can still learn from this experience and improve next time.”
  • Also realize–two things can be true at once.

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2. Blaming

Definition: Holding others responsible for your feelings or situations, instead of acknowledging your own role.
Example:

• “If my boss would just communicate better, I wouldn’t feel so stressed.”
  Fix:
• Own it. Take responsibility for your own reactions and look for ways you can improve the situation.
  • “I can manage my stress through better coping strategies, regardless of how my boss communicates.”
  • “I got myself into this. I can get myself out.”

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3. Catastrophizing

Definition: Expecting the worst possible outcome or viewing a situation as far worse than it actually is.
Example:

• “If I make a mistake in this presentation, it will be a disaster and everyone will think I’m incompetent.”
  Fix:
• Challenge your thoughts by asking yourself how likely the worst-case scenario is and if it’s really that catastrophic.
  • “It’s unlikely that one mistake will cause a disaster. I can recover and keep going.”

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4. Cognitive Dissonance

Definition: The mental discomfort experienced when holding two or more conflicting beliefs, values, or attitudes. People often try to reduce this discomfort by changing their beliefs or justifying their behavior.
Example:

• “I know smoking is bad for me, but I enjoy it, so I tell myself that it’s not that harmful.”
  Fix:
• Acknowledge the conflict between your beliefs and actions. Reflect on why you believe what you do and consider making changes that align your actions with your values.
  • “I value my health, so I’m going to work on quitting smoking to align my actions with my beliefs.”

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5. Confusion

Definition: Feeling overwhelmed or unclear, often resulting in indecision or avoidance of action because of not knowing what to do. Note: This can also be done on purpose to avoid decisions or responsibility.
Example:

• “I’m not sure what I should be doing with my life, so I’m just going to do nothing for now.”
  Fix:
• Take a stand. Make a choice.
• Break things down into smaller steps and focus on what you do know. Take action on what feels most manageable.
  • “I might not have all the answers, but I can take one small step forward to start figuring it out.”

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6. Cynicism

Definition: Having a negative, distrustful outlook on life or other people’s intentions, believing that people are generally motivated by self-interest or dishonesty.
Example:

• “People only help others because they expect something in return.”
  Fix:
• Challenge your negative assumptions and look for examples of genuine kindness or integrity in others.
  • “Not everyone is out to take advantage. I can choose to trust and believe in the good in people.”

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7. Disassociation

Definition: Detaching from a situation or emotion to avoid feeling uncomfortable, sometimes leading to a sense of being disconnected from reality or your own feelings.
Example:

• “I feel like I’m watching my life from the outside, like nothing is real.”
  Fix:
• Connect with your body and be present.
• Ground yourself in the present moment. Use mindfulness techniques to reconnect with your body and emotions.
  • “I’m feeling detached right now, but I can focus on my breathing and ground myself in the present.”

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8. Emotional Reasoning

Definition: Believing that because you feel a certain way, it must be true. Your emotions are treated as facts.
Example:

• “I feel anxious about this meeting, so it must mean I’m not prepared enough.”
  Fix:
• Separate your emotions from the facts. Identify the real evidence supporting your feelings and whether they align with reality.
  • “Just because I feel anxious doesn’t mean I’m unprepared. I’ve done the work and can handle this.”

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9. Explanation (Excessive)

Definition: Over-explaining or justifying your actions, often as a way to avoid criticism or seek validation.
Example:

• “I was late to the meeting because I had a lot on my plate and traffic was terrible, and I didn’t get enough sleep, so—”
  Fix:
• Keep it simple.
• Learn to accept that not everything needs a lengthy explanation. Practice being confident in your decisions and actions.
  • “I was late, and I take responsibility for it. I’ll make sure it doesn’t happen again.”

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10. Fallacy of Fairness

Definition: Believing that life should be fair and that things are unjust if they don’t go the way you think they should.
Example:

• “It’s not fair that others get promoted over me, even though I’ve worked just as hard.”
  Fix:
• Recognize that life isn’t always fair and focus on what you can control, like improving your skills or finding new opportunities.
  • “I can’t control how others are treated, but I can focus on my growth and career path.”

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11. Fortune Telling

Definition: Predicting the future negatively without evidence. Assuming that things will turn out badly.
Example:

• “I just know that this project is going to fail.”
  Fix:
• Challenge your predictions by focusing on the facts. Ask yourself if there’s concrete evidence for your assumptions.
  • “I don’t know for sure how things will turn out. I can prepare and take things one step at a time.”

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12. Labeling and Mislabeling

Definition: Assigning a negative label to yourself or others based on specific behaviors or actions, instead of looking at the behavior objectively.
Example:

• “I made a mistake at work; I’m such a failure.”
  Fix:
• Focus on the behavior, not the person. Remind yourself that everyone makes mistakes, and they don’t define your worth.
  • “I made a mistake, but that doesn’t make me a failure. I can learn from this and do better next time.”

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13. Maximizing/Minimizing

Definition: Either exaggerating the importance of a negative event (maximizing) or downplaying the significance of a positive one (minimizing).
Example:

• “I made one mistake at work, and now my whole career is ruined!” (maximizing)
• “Sure, I did well on that project, but it wasn’t a big deal.” (minimizing)
  Fix:
• Reality check.
• Try to evaluate situations more realistically. Acknowledge both successes and failures without exaggerating their significance.
  • “One mistake doesn’t define me. I can learn from it. And yes, completing that project well is a success worth recognizing.”

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14. Mental Filtering

Definition: Focusing exclusively on the negative aspects of a situation, while ignoring or downplaying any positive parts.
Example:

• After receiving mostly positive feedback, focusing only on one piece of constructive criticism.
  Fix:
• Actively look for positive aspects in every situation. Try writing down both the good and bad points to see the whole picture.
  • “Yes, I received some criticism, but I also got a lot of positive feedback that I can build on.”

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15. Mindreading

Definition: Assuming you know what others are thinking, often believing they are judging or criticizing you, without any actual evidence.
Example:

• “I’m sure my coworkers think I’m not capable because I made that mistake in the meeting.”
  Fix:
• Challenge your assumptions by asking for feedback or clarifying things directly. Avoid assuming what others think.
  • “I don’t know for sure what others think. I can ask for feedback if I’m unsure.”

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16. Monitor/Vigilance

Definition: Constantly scanning your environment or thoughts for potential threats or dangers, leading to unnecessary anxiety and overthinking.
Example:

• “I’m always watching for signs that something is going wrong, even when everything seems fine.”
  Fix:
• Trust yourself.
• Recognize that constant vigilance isn’t necessary. Learn to trust in the safety of the present moment and practice relaxation techniques.
  • “I can take a break from scanning for problems. Most situations are not as threatening as I think.”

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17. Overgeneralization

Definition: Making broad conclusions based on a single incident or a limited amount of evidence.
Example:

• “I didn’t get the job, so I’ll never be successful in my career.”
  Fix:
• Focus on the specific situation and avoid making sweeping generalizations. Remind yourself of other successes or positive experiences.
  • “I didn’t get this job, but that doesn’t mean I can’t succeed in the future. There are other opportunities.”

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18. Placating

Definition: Trying to avoid conflict by overly agreeing with others, suppressing your own feelings, or saying what you think they want to hear.
Example:

• “Yes, I’m totally fine with that plan, even though I’m not really okay with it.”
  Fix:
• Be honest.
• Practice asserting yourself by expressing your true thoughts and feelings, while maintaining respect for others. It’s okay to disagree.
  • “I don’t fully agree with that plan. Here’s why, and I’d like to discuss it further.”

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19. Regret

Definition: Dwelling on past decisions or mistakes, believing that things could have been better if you had done things differently.
Example:

• “If I had taken that other job offer, my life would be so much better now.”
  Fix:
• Forgive yourself.
• Recognize that regret doesn’t change the past. Focus on the lessons learned and how you can apply them moving forward.
  • “I can’t change the past, but I can make the most of where I am now and make better choices in the future.”

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20. Resentment

Definition: Holding onto past wrongs or grievances, and letting them fester, leading to bitterness and anger.
Example:

• “I can’t believe they didn’t help me when I needed it. I’ll never forget that.”
  Fix:
• Own your part.
• Practice forgiveness, not for the other person, but for your own peace of mind. Reflect on what you can learn from the situation.
  • “I may feel hurt by this, but holding onto resentment isn’t helping me. I can choose to let go and move forward.”

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21. Self-Righteousness

Definition: Believing that your views, opinions, or beliefs are superior to those of others, often leading to judgment or condescension.
Example:

• “I know I’m right, and anyone who disagrees with me just doesn’t understand.”
  Fix:
• Be open to another point of view. Listen.
• Practice humility and open-mindedness. Acknowledge that other perspectives can be valid, and seek to understand rather than to be understood.
  • “I believe in my point of view, but I’m open to hearing others’ opinions as well.”

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22. Should Statements

Definition: Creating unrealistic expectations for yourself or others, leading to frustration or guilt when those expectations aren’t met.
Example:

• “I should always be productive and never take breaks.”
  Fix:
• Reframe your “shoulds” into more flexible, realistic goals. Be kind to yourself and recognize that everyone has limits.
  • “It’s okay to take breaks. Rest is important for maintaining productivity in the long run.”

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23. The Switch-Side Con (Self-Serving Opportunism)

Definition: A manipulative mindset or behavior where a person changes their alliances or positions based on what benefits them most in the moment, often at the expense of others. They may throw people “under the bus” to protect themselves or gain an advantage.
Example:

• “I’ll support you for now, but if things go south, I’ll switch sides and act like I never agreed with you.”
• “If I throw this person under the bus, it’ll make me look good and get me closer to what I want.”
  Fix:
• Be real. Be seen.
• Recognize that opportunistic behavior can lead to mistrust and damage relationships. Practice honesty and integrity, and reflect on the long-term consequences of your actions.
  • “I want to build trust with others, not undermine them for personal gain. I’ll stay true to my principles, even when it’s tough.”

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24. Worry

Definition: Dwelling on potential future problems or events, usually without any concrete evidence that they will happen.
Example:

• “I’m worried I’ll mess up this presentation, and everything will go wrong.”
  Fix:
• Be present.
• Challenge your thoughts by asking yourself what’s the worst that can actually happen and what you can do to prepare. Practice mindfulness to stay in the present moment.
  • “I can prepare as best as I can. Worrying won’t help, but taking action will.”

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And there you have it—24 mind traps that could be messing with your writing and your life, all neatly wrapped up with a bow of helpful solutions.

So next time you catch yourself spiraling into a pit of “I’ll never be a successful writer” or “Everyone is probably judging my use of adverbs,” just remember: your characters are probably doing the same thing.

And if all else fails, just channel your inner villain, throw a little self-righteousness and resentment into the mix, and start writing that epic redemption arc.

After all, if you can conquer your mind’s most ridiculous traps, you can definitely conquer the page. Happy writing, and may your characters be ever more self-aware than you!

Liked this article? Check out WRITING MANIPULATIVE CHARACTERS

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Resources

• Ten Mind Traps That Dampen Your Happiness and Create Misery
• 21 Mind Traps Holding You Back (And How to Outsmart Them)
• Thinking Traps: 12 Cognitive Distortions That are Hijacking Your Brain
• 12 Examples of Cognitive Distortions and How to Cope with Them
• Cognitive Distortions: Overcoming Negative Mind Traps

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