You know you have fallen into the trap of black and white thinking when you find yourself believing:
I can either work harder or stop working.
I can either be loving or be cold.
I can either do what they want or be selfish.
I can either be true to myself or be a good person.
I can either have time with my family or be productive.
I can either follow my dreams or be responsible.
These false dichotomies only serve to keep you stuck. They pretend to offer you a clear choice but in reality they only limit you. When confronted with them I find the best thing to do is slow down and step back. And then I ask: Is this true? Is this my only real choice? Are their actually more options here than I have allowed?
Be curious. Be Kind. There are often so many ways to look at things and so many ways to see things that are neither black nor white.