" To help you along the way, our patients shared these catchphrases they used that inspired or motivated them when they were feeling down or defeated. Use one of theirs or come up with some of your own. • Only I have the power to let myself down.17 • I don’t have unlimited time to flail around in the universe. • I don’t really want to give up ever . . . if I give up, what else do I have? • Reality is better than the fiction in my head. • I’d rather feel the uncomfortable sensations for a while (by not giving in to the false messages) and have my sanity. • What am I doing today to improve my life? • These thoughts and sensations are not real—do not give in to them. • Do not feed the monster. • Remember what it is like to give in—you lose time, energy, and relationships. • With respect to deceptive brain messages, it’s not what you think or feel, it’s what you do that counts.18 • These deceptive brain messages have no power—they are false. EXERCISE: Write down what you will say to inspire and motivate you to keep going when you feel like giving up or believe the deceptive brain messages are true: "

― Jeffrey M. Schwartz , You Are Not Your Brain: The 4-Step Solution for Changing Bad Habits, Ending Unhealthy Thinking, and Taking Control of Your Life