I am really stressed right now because I feel like I am not getting the work done that I need to get done in a timely and efficient manner. I feel like my boss thinks I’m incompetent because of my inability to get the things she has me to take care of done quickly. I feel like part of the issue is I have been so focused on doing the urge jar this month (which has been going really great!), that I have neglected to stay on top of my work for my job.

I know these are all thoughts and that I can put each thought into the model to work through it.

UM
C: The 30-day deadline to submit a reimbusement check for my boss passed before I submitted the check.
T: I am so focused on my work with the urge jar that I’m not paying attention to details with my job.
F: Incompetent
A: Stress out about my mistakes and cycle between buffering and ignoring the problem.
R: I stay in the cycle of stress and feeling bad for myself instead of fixing the problem.

IM
C: The 30-day deadline to submit a reimbusement check for my boss passed before I submitted the check.
T:
F: Confident
A:
R: Get all of my work done efficiently while being able to continue moving forward with personal goals.

I guess the problem is that I am not sure what thoughts can help me create the result I want. Even if I did, how do I make myself believe it? Is it a matter of keep trying to provide myself proof? Or does the believing need to come first?