All-or-Nothing thinking is a very common thinking pattern. It refers to thinking in black and white instead of shades of gray. It’s dichotomous thinking. According to Cognitive Behavior Therapy, it’s a ‘common mistake that people make in thinking.’ In essence, ‘all-or-nothing’ thinking is all about what we do after we’ve hit a few bumps along the way. Do we give up on our plans, new ideas, and diets entirely or do we think, “It’s okay. I still want to continue?” Do we decide that we are a failure or do we allow minor mishaps and continue to work on our plans? I have developed the following EFT protocol to help you make your thinking more flexible. For example, with this exercise, you can succeed in your overall diet plan and at the same time not get bogged down by small slips along the way.

1. Ratio Tapping
Moving beyond ‘All-or-Nothing
Thinking’ with EFT
Presentation by
Puja Kanth Alfred, M.A, EFT Cert 1
www.emofreetherapy.com

2. All or Nothing thinking is a very
common thinking pattern. It refers to
thinking in black and white, instead of
shades of gray.
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3. Example:
You have been dieting for a month and one day you
decide to take some sweets.
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4. You feel like a complete failure. You get disappointed
and give up entirely on the diet plan.

5. EFT Protocol: Ratio Tapping
STEP 1: Questions
Question 1: What is my main target?
Examples: To reduce eating sweets.
To succeed in the new project.
To eliminate anxiety/pain with EFT.
To be calmer in my approach and not get angry often.
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6. Question 2: What is the comparative measure?
Set a comparative measure. (This will help you in
clearly seeing how many times you were able to meet
the target and how many times you weren’t).
This helps in shifting your perspective and building a
more flexible thinking style. It’s good to take a short-
term measure if it’s diet. For new projects, compare
with past projects. If you are not sure about the time
frame, take 1 month as the time frame to compare.
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7. Question 3: How many times I didn’t meet my
target?
I ate sweets 3 times.
(Time frame – 2 weeks )
I didn’t meet my target for 1 project.
(Comparison – Last 5 projects)
My anxiety came up on 2 occasions.
(Time frame – 1 month)
I got angry 2 times.
(Time frame – 2 weeks)
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8. Question 4: How many times did I meet my target?
I didn’t eat sweets for 11 days.
I succeeded in 3 new projects.
My anxiety was less in the last 28 days.
I didn’t get angry for 12 days.
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9. STEP 2: Set the RATIO
Set a ratio – On the left hand, put a number for not
meeting your target and on the right hand, put
a number for meeting the target.
Sweets – 3 days: 11 days. (You were successful 11 times -
It doesn’t look so bad now, does it?)
New project – 1 project: 4 projects
Anxiety - 2 days: 28 days
Reducing Anger – 2 days : 12 days.
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10. STEP 3: TAP
Main feeling: Disappointment/ Anger
On your Karate Chop repeat 3 times –
Even though I’m disappointed because I gave in to the
temptation of eating sweets again, I accept myself.
EB- I’m disappointed
EC- I ate sweets again.
UE- I am disappointed.
UN – This disappointment
Ch- This disappointment
CB – this disappointment
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11. Release
On all sequence points - I would like to release this
disappointment.
Ratio
EB - I didn't follow my diet plan. I ate sweets again.
EC - But I followed my plan for 11 days.
UE – I didn't follow it for 3 days.
UN - I followed my plan for 11 days.
Ch – I didn't follow it for 3 days.
CB – I followed it for 11 days
UA- It’s doesn't look so bad after all - I followed it for 11
days. In fact I appreciate that I followed it for 11 days. I
take credit for this.
Repeat this step again. (Tap on any cognitive shifts that occur).

12. Fear of giving up again
EB - But I’m afraid that I will give up on my plan again
EC - This fear that I will give up again
UE - What if I give up again?
UN - What will I do?
Ch - I would like to release this fear
CB - Because it doesn't help me
UA - I would like to let it go.
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13. Working on the plan again
EB - I think I can start following the plan again
EC - It’s okay if I didn’t follow it fully earlier
UE - I can always restart it again
UN - It’s not the end of the world
Ch –It’s not so bad.
CB - It’s okay
UA - I choose to restart my diet plan.
Repeat on all sequence points
“I am open to the possibility of surprising myself
with good results this time.”
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14. Conclusion
•
This tapping is good for any behavior that you
would like to change. For example, if you are in
the habit of shouting every time you get angry
and would like to change this habit and be calmer
in your approach, and you have practiced it for
sometime but one fine day you get mad again,
don’t give up on yourself.
• Take credit for those times when you were calm
and tap away this one time when you relapsed
into the old behavior pattern. Tap and keep faith
in yourself and keep practicing the new behavior
that you want.
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15. Over time, you will not need Ratio Tapping;
the shift in thinking will come automatically.
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16. Click here to read a detailed article on my blog.
Presentation by:
Puja Kanth Alfred, M.A (Psy), EFT-Cert 1
Counseling Psychologist & Certified EFT Practitioner
Email: puja@emofreetherapy.com
http://www.emofreetherapy.com
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