It’s as easy as riding a bike…
I am a huge fan of the classic sitcom, Frasier. Perhaps because the fictional character, Frasier Crane, a well-known Psychiatrist and the epitome of sophistication and intellect, is often oblivious to how he contributes to his own angst. Frasier helps me feel less flawed as a human and a therapist.
In one of my favorite episodes (season 10, #16), Frasier decides it's time to embrace a new challenge—learning to ride a bike as an adult. Simple enough, right? But every time he mounts his new shiny two-wheeler, he finds himself veering off course over and over—into the rough embrace of an elm tree.
A proverbial look at Frasier’s comedic challenge is perhaps a sample slice of our own lives: in the face of challenge, we may believe we are powerless to change course. This mindset manifests in a startling way as Frasier repeatedly rides his bike straight into a tree, unable to break free from the destructive cycle. Each collision is a poignant illustration of the struggle between his desire for control and the weight of his anxieties.
Odds are you already know how to ride a bike and are wondering, “How does this “bike lesson”.apply to me”?
You follow where you focus.
For the next few minutes, DO NOT think about a pink elephant.
And…go!
How many times did the image or thought of a pink elephant come to mind?
The expanded lesson: What you choose to focus on shapes your thoughts, and your thoughts shape your emotional and behavioral responses. That applies to what you don’t want to think about as well as what you prefer to think about.
Cognitive Behaviorial Therapy (CBT) teaches people to become aware of their focus, to question and reframe unhelpful thoughts, and deliberately shift attention toward healthier, more constructive patterns.
1. Cognitive Model of CBT
Cognitive Behavioral Therapy (CBT) is based on the premise that our thoughts influence our feelings and behaviors. The statement implies that where your attention (focus) goes, your thoughts — and consequently your emotions and actions — follow.
If you focus on negative thoughts, such as "I'm a failure," you are more likely to experience negative emotions (like sadness or anxiety) and engage in unhelpful behaviors (like avoiding tasks).
Conversely, focusing on constructive or positive thoughts can promote more adaptive emotions and behaviors.
This reflects the CBT cycle:
Situation → Thoughts → Feelings → Behaviors
2. Selective Attention and Cognitive Biases
Through CBT, clients often learn about cognitive distortions — biased ways of thinking that can reinforce negative thought patterns. “You follow where you focus” suggests that:
Selective attention (focusing only on certain aspects of experience) can distort reality.
E.g., if you discount the positive, only focus on your mistakes, you may overlook your successes, reinforcing beliefs of inadequacy or failure.
CBT helps people shift their focus to include more balanced and accurate perspectives.
3. Mindfulness and Attention Training
Modern CBT often integrates mindfulness, which emphasizes being aware of where your attention is going — and learning to redirect it purposefully.
If you consistently focus on worries or past regrets, you may remain stuck in anxiety or depression.
Training attention (i.e., focusing on the present moment, gratitude, or values) helps reduce suffering and promotes well-being.
4. Behavioral Activation
In depression-focused CBT, behavioral activation encourages clients to focus on engaging in meaningful activities even when they don’t feel like it.
The idea is that what you choose to focus on (such as goal-oriented behavior) helps guide your actions and emotions in a positive direction.
Although we may not be struggling to pedal or stay balanced on a bike, we all must learn to face our fears—to turn frustration into triumph one pedal at a time. Overcoming obstacles isn’t just about the destination, it’s about embracing the ride, regardless of how many trees stand in the way.
CBT Through a Spiritual Lens
The power of renewing and redirecting your mind
The importance of aligning thoughts with truth
Acting on what you believe in a healthy and purposeful way
Through a spiritual lens, the Bible supports CBT concepts:and encourages us to reframe thoughts, change our behaviors, and experience a greater sense of peace:
Renew Your Mind
Romans 12:2 (NIV)
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”
Taking Your Thoughts Captive
2 Corinthians 10:5 (NIV)
“We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.”
Focus and Peace
Philippians 4:8 (NIV)
“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
Peace Through Thought Alignment
Isaiah 26:3 (NIV)
“You will keep in perfect peace those whose minds are steadfast, because they trust in you.”
Be Doers, Not Just Thinkers
James 1:22 (NIV)
“Do not merely listen to the word, and so deceive yourselves. Do what it says.”
With every bump and bruise, Frasier reminds us that each stumble is an opportunity for insight and personal growth. Without judgment or self-condemnation, let’s learn to confront, prompting a path toward understanding and healing. Choose to draw on the inner strength to steer life in a new direction. If you need help tapping into your inner strength or navigating a new direction, contact me!
I hope you’ll check out this and other episodes of Frasier on one of your favorite streaming channels!