Have you ever found yourself expecting the worst before it even happens? Maybe you’ve hesitated to apply for a job because you're convinced you won’t get it, or you avoid a social event because you’re sure it will be awkward. This habit of predicting negative outcomes without evidence is known as the "fortune teller" trap, a common cognitive distortion that can hold us back from reaching our potential.

In this post, we’ll explore what the fortune teller trap is, how it manifests in everyday life, and, most importantly, how you can break free from it.

The fortune teller trap is a mental habit where we assume the worst about future events without any solid evidence. While it might seem like a way to prepare for bad outcomes, it often leads to unnecessary stress, anxiety, and avoidance behaviors. By convincing ourselves that something will go wrong, we end up sabotaging our own efforts or avoiding challenges altogether.

Negative Bias: The predictions are usually about failure, rejection, or disaster, with little to no consideration of positive or neutral outcomes.

Lack of Evidence: These predictions are not based on facts but on fear or past negative experiences.

Self-Fulfilling Prophecies: When we expect things to go wrong, we might act in ways that make them more likely to fail.

The fortune teller trap can show up in many areas of life, from careers to relationships, health, and social interactions. Here are some common examples:

Career: “There’s no point in applying for that promotion. I’m sure I won’t get it.”

Social Life: “If I go to the party, no one will talk to me, and I’ll feel awkward the whole time.”

Health: “This headache is probably something serious. If I go to the doctor, they’ll give me bad news.”

Relationships: “If I open up to my partner about how I feel, they’ll get upset and leave me.”

In each case, the person assumes the worst will happen, even though there’s no solid proof that it will. This kind of thinking can prevent us from taking important steps or engaging in activities that could lead to growth or happiness.

Fortunately, you can break free from the fortune teller trap by learning to challenge your negative predictions and replace them with more balanced, realistic thoughts. Here are some practical steps to help you do that:

When you catch yourself making a negative prediction, stop and ask yourself:

What evidence do I have that this will happen?

Is this based on facts or just fear?

For example, if you think, “I’ll never be able to give a good presentation,” look for concrete evidence that supports or contradicts this belief. Have you given successful presentations before? What can you do to improve your chances of success?

Don’t just assume that the worst will happen. Take a moment to consider other possibilities, including neutral or positive outcomes:

What if things go well?

What if the outcome isn’t as bad as I fear?

This simple shift in thinking can help you recognize that there are many potential outcomes, not just the negative ones you’re predicting.

One of the best ways to combat the fortune teller trap is to focus on the present moment. Instead of worrying about what might happen in the future, concentrate on what you can do now. Mindfulness techniques, such as deep breathing or meditation, can help keep you grounded in the present.

Sometimes, the best way to disprove a negative prediction is to face the situation head-on. If you’re worried about how a conversation will go, have it and see what actually happens. If you’re afraid you’ll fail at a task, give it your best shot and observe the outcome. Often, you’ll find that your fears were exaggerated or entirely unfounded.

Michel de Montaigne, a 16th-century philosopher, perfectly summed up this tendency to expect the worst:

This quote reminds us that much of our anxiety comes from worrying about future events that may never occur. By recognizing this, we can start to break free from the cycle of fear and focus on what we can control.

The fortune teller trap can be a significant source of stress and self-doubt, but it doesn’t have to control your life. By challenging negative predictions, considering alternative outcomes, and staying present, you can start to shift your mindset from fear to possibility. Breaking free from this mental trap will allow you to approach life with more confidence and optimism, helping you seize new opportunities and enjoy a greater sense of peace.

So the next time you catch yourself predicting a negative outcome, remember to question it, test it, and, most importantly, keep an open mind about what’s truly possible.