The ‘Not Good Enough’ Tape: How to Press Stop on Self-Doubt
Have you ever noticed how, no matter how much you achieve, there’s a voice in the back of your mind whispering:
"You’re not smart enough."
"You’re not talented enough."
"You’re not as good as everyone else."
It’s like an old tape on repeat—worn-out messages of self-doubt playing over and over. This “Not Good Enough” tape isn’t just annoying; it’s convincing. It holds you back from going after opportunities, speaking up, and believing in yourself.
But here’s the good news: you don’t have to keep listening. With the right tools, you can challenge these thoughts and change the script entirely.
Where Does the ‘Not Good Enough’ Tape Come From?
This internal dialogue doesn’t appear out of nowhere. It’s often recorded early in life—through critical feedback, unrealistic expectations, or comparison. Maybe a teacher once said, “You’re not a math person.” Or a parent, meaning well, pushed you to “always do better.” Over time, these messages settle in as beliefs, and your brain starts playing them on autopilot.
The CBT Approach: How to Challenge and Rewrite Your Tape
Cognitive Behavioural Therapy (CBT) is one of the most effective ways to break free from self-doubt. It teaches you how to catch, challenge, and change those limiting beliefs.
Here’s how you can start:
1. Catch the Thought 🛑
First, you need to become aware of when the “Not Good Enough” tape starts playing. Pay attention to moments when you feel anxious, avoidant, or stuck. What’s the thought running through your mind?
💡 Example: You hesitate to apply for a job and think, “I’ll never get hired—I'm not qualified enough.”
2. Challenge the Thought 🤔
Ask yourself: Is this really true? Most self-doubts are distortions, not facts.
🔍 Questions to challenge your tape:
What evidence do I have that supports or contradicts this thought?
Would I say this to a friend?
Is there another way to look at this situation?
💡 Example: You remember that you do have relevant experience and that others with similar backgrounds have landed similar jobs.
3. Change the Thought 🔄
Now, replace the old thought with something more balanced and empowering.
💡 Example: Instead of “I’m not qualified enough,” try:
👉 “I may not be perfect for every aspect of this job, but I have valuable skills, and I can learn.”
This isn’t about fake positivity—it’s about thinking in a way that’s actually helpful.
Final Thought: You Are Not Your Thoughts
The “Not Good Enough” tape has been playing for so long that it feels like reality. But it’s just a pattern—one you can change. The more you challenge and rewrite these thoughts, the quieter they become.
So the next time that old tape starts playing, remember: You are allowed to press stop. And if you need help with that? Therapy can be a great place to start.
💬 Want support in rewriting your self-doubt script? Let’s work on it together. Reach out today. 💛
