Input: “No matter how hard I try, I always feel like I'm falling behind.” Automatic Beliefs Extracted: I am never enough. Effort leads to falling behind → Meaninglessness. Connected Emotions: Self-deprecation / Shame Anxiety / Restlessness Helplessness / Powerlessness Thought Loop: Effort → Perception of inadequacy → Comparison → Negative prediction → Emotional worsening → Avoidance of trying Self-Refuting Statement Proposal: “That feeling of falling behind often arises when your expectations are too high compared to your current position. You are already moving forward enough, and comparison only distorts the flow you're already in.”