TIC-TOC
Updated 2026-08-22
INTRODUCTION
English translation pending.
CORE DEFINITION
TIC-TOC separates two kinds of self-talk. Task-Interfering Cognitions, such as I am not capable, consume working memory and generate anxiety. Task-Oriented Cognitions, such as what is the next step, direct attention to action. Because the interfering kind occupies the same limited resources that the task needs, noticing the type and deliberately rewriting the statement restores executive function and lets the work proceed. The move is a redirection rather than an argument with the thought.
SCAFFOLDING EFFECT
Reduce cognitive load
- Use thought labelling: notice whether your current self-talk is interfering or genuinely task-oriented. - Use task rewrite: convert the interfering statement into a concrete next-step question about action. - Use action return: resume the task immediately after completing the rewrite of that thought.
Anchor fast decisions
Interfering self-talk such as I cannot do this consumes the same limited working memory the task requires, which raises anxiety and stalls action. Task-oriented self-talk such as what is next directs attention to doing. Noticing the type and rewriting the statement restores executive function, redirecting rather than arguing with the thought.
MINIMUM ACTION
In progress 0/1Practice this model in one real situation:
account_treeGenealogyexpand_more
menu_bookReferencesexpand_more
Source support: Explicit
- en.wikipedia.orghttps://en.wikipedia.org/wiki/Cognitive_behavioral_therapy#Techniquesverified
PRIVATE NOTES · Only visible to you
SAVED Q&A
ENTRY Q&A · Private saving available
Ask with a clear boundary
thinkingmodels answers from published entry context only.
Your question is sent to thinkingmodels. The answer uses public entry context only.
RELATED MODELS