Based on the work of psychologist Martin E. P. Seligman. See Learned Optimism: How to Change Your Mind and Your Life. New York: Vintage Books, 2006.
What happened or is happening?
What am I telling myself about this?
Is this about my whole life, or just one area? (are there areas of my life that are better)
Will this hard thing be happening forever, or is it temporary? (will things shift on their own, or is it possible for me to change it in some way)
Is this hard experience based on something fixed in me, or is it because of either external circumstances or something I can change in myself? (develop skills)