Rewiring Patterns with CBT
Uncover the subconscious scripts and cognitive habits that drive everyday emotional reactions. Learn how to interrogate automatic thoughts, dismantle lifelong maladaptive schemas, and leverage neuroplasticity to build resilient new neural pathways.
Like Duolingo, but for Rewiring Patterns with CBT. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
18 levels across 3 sections, about 36 minutes end to end, roughly 7 days at five minutes a day. It moves through Interrupting the Automatic Mind, Deconstructing Core Schemas, and Rewiring Through Action and Plasticity. It assumes you already know the basics.
Free forever · No credit card · iPhone & Android
Key ideas in Rewiring Patterns with CBT
- Beck's cognitive triad schemas direct automatic interpretations toward self, world, or future
- A self-directed thought blames personal deficit rather than situational factors
- Future-directed appraisals predict persistent helplessness or failure across time
- A hot thought carries the acute emotional distress and core negative meaning
- Cold descriptions report sensory facts that a neutral observer could verify on video
- Targeting the hot thought is necessary because resolving secondary facts leaves the distress intact
- The first column documents the objective activating event or trigger
- The second column records the specific felt emotion and its initial rating
- The third column isolates the reflexive interpretation linking the event to the feeling
- Emotional reasoning treats internal affective intensity as proof of objective reality
- Interrogation requires testing thoughts against observable, external evidence
- Subjective emotional conviction often spikes even when factual supporting data is absent
- Effective cognitive reframing relies on nuanced, balanced, and verifiable reality
- Unrealistic positive affirmations fail because the brain immediately rejects them as implausible
- Balanced replacements acknowledge real difficulties while removing cognitive distortions
- Catastrophizing couples inflated threat probability with severe underestimation of coping capacity
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Rewiring Patterns with CBT the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
After stumbling over a word in a talk, which thought reflects a self-directed bias?
Get it right to open this lesson and 17 more in the app.
Where Rewiring Patterns with CBT takes you
- 1
Interrupting the Automatic Mind
- Catching and Interrogating Automatic Thoughts
- Decoding Cognitive Distortions in Action
- 2
Deconstructing Core Schemas
- Mapping Early Maladaptive Schemas
- Restructuring Deep Belief Systems
- 3
Rewiring Through Action and Plasticity
- Behavioral Experiments and Exposure
- Neuroplasticity and Habitual Thought Architectures
3 sections · 6 units · 18 levels. Built to play, not to enroll.
Tomo is in ChatGPT
Tomo is also a ChatGPT plugin: the same playable courses, built and played inside your chat.
Add Tomo to ChatGPT- What to ask
- “Make me a Tomo course on black holes.” “Turn this chat into a Tomo course.”
- What you get
- Quick questions with instant feedback, hearts and stars, ready to play in about a minute.
- Where it goes
- No sign-up to start. Connect your Tomo account and your streak carries on in the app.
You pick the voice
Rewiring Patterns with CBT is taught in the Professor style: clear, structured, thorough. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
More Psychology on Tomo
Tools for an Overthinking Mind
Learn practical, evidence-based cognitive tools to quiet mental chaos, challenge automatic negative thoughts, and break out of exhausting mental spirals.
Brain Circuits and Behavioral Patterns
Connect complex psychiatric conditions and everyday behavioral loops directly to the neural circuits driving them. Learn how specific brain networks misfire in OCD and BPD, and how targeted interventions physically remodel synaptic pathways.
Everyday Psychology in Action
Examine the covert cognitive biases, social pressures, and stress responses driving daily interactions. Learn to think like an experimentalist to decode real behavior and make sharper decisions.
How the Mind Works
Move beyond pop-psychology buzzwords to understand the hidden cognitive engines behind human behavior. Explore how our brains predict reality, rationalize contradictions, and bend under social pressure.
Everyday Psychology
Discover the hidden mental shortcuts and social dynamics that shape your daily life. Spot cognitive traps, build lasting personal habits, and navigate social situations with insight.
How Your Mind Works
Discover the hidden machinery behind your daily thoughts, focus, and reactions. Learn practical ways to manage mental noise, direct your attention, and understand why your brain interprets the world the way it does.
Start Rewiring Patterns with CBT today.
Download Tomo, search Rewiring Patterns with CBT, and play your first lesson in under a minute.