Thoughts are the cause of our actions and emotions. Every action we take or emotion we experience—whether consciously (when we are aware of where our feelings and actions stem from mentally) or unconsciously (when we do not know which thoughts have shaped our feelings and actions)—originates from our thoughts.
Sometimes, we can explain our reasons for doing something through our morals (norms of behavior; principles of right and wrong) and principles (a fundamental truth or proposition that serves as the foundation for a system of belief or behavior or for a chain of reasoning). Other times, we cannot, which is due to our subconscious mind (when we are not aware of the thoughts leading to our actions and emotions) taking over when our consciousness (the ability to be aware of our thoughts that lead to our actions and emotions) cannot provide an answer. The way we can change thoughts is through awareness.
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Changing Thoughts Through Awareness
Awareness increases our attention to our thoughts by reflecting (thinking deeply and carefully) on our actions and emotions. It gives us the ability to become aware of our actions, habits, morals, principles, beliefs, etc. Once we become aware of our thoughts, we can change them and steer toward a different perspective or outcome that is more beneficial to us. To change our thoughts, we must:
- Become aware of our thinking.
- Understand why we think the way we do.
- Determine whether our thinking has a positive or negative effect on us (consider whether the outcome of our actions is beneficial or not).
- Find solutions to our thinking and decide which thoughts we want to act on.
To change thoughts, we must elevate our awareness by diving into our subconscious and bringing our thoughts into a conscious state. How do we do this? By following up on ourselves—our behavior, thoughts on a specific subject, actions, habits, etc.—and by being honest with ourselves about the origin of our thoughts.
To begin this process, we need to be present (aware of what is happening at the given moment) and mindful of our thoughts in the present. This will enable us to remain conscious even when we are unconscious.
Practice Mindfulness
Mindfulness (a mental state achieved by focusing one’s attention on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique) brings greater awareness to our inner experiences. By cultivating mindfulness, we can learn to observe our thoughts without judgment, recognize when our mind wanders, and gently bring our focus back to the present.
This increased awareness and self-reflection can help us identify negative thought patterns and self-talk and begin to challenge them in a more compassionate and constructive way. Mindfulness can be practiced in many ways, but when focusing on changing thoughts, here are some exercises:
Meditation
Take 5–10 minutes out of your day to do nothing but breathe. Avoid looking at your phone, emails, TV, or drinking coffee. Do absolutely nothing. Sit upright or lie down in a room or area without distractions. Focus on your breathing and accept what is happening in your surroundings. Inhale deeply into your lungs and release when you’re ready.
Meditation gives us a way to dissolve our thoughts and their influence. Thoughts can be very persuasive, and we often believe whatever we think. If we dissolve the meaning and belief we have about our thoughts—by simply letting thoughts be thoughts—we can gain control over them.
Keep your focus on breathing. Thoughts tend to take over and overwhelm us when we do not react to them, but that is the whole point of meditation. We must be present with our thoughts and completely okay with them being there—this is what breathing helps us with.
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Visualization
Visualization is a powerful tool that helps us change our thoughts by allowing us to see our ideas and concepts in a more tangible and accessible way. When we are able to visualize our thoughts, we can better understand them and gain new insights into our own thinking.
Visualization also enables us to identify patterns, connections, and relationships and simplify complex information that we might not have noticed otherwise. This increased understanding and awareness can lead to a change in our thoughts and behavior.
Here’s a simple visualization exercise you can try:
- Find a quiet place where you can sit comfortably without interruptions.
- Close your eyes and take a few deep breaths to calm your mind and body.
- Now, imagine the thought you want to change. See it in your mind as a visual representation.
Ask yourself:
- What does it look like?
- What are its colors, shapes, and textures?
Now, gradually imagine how this thought changes.
- Can you change its color to something more positive?
- Can you reshape or soften its texture into something more constructive?
Play with the image in your mind and slowly shift it to match the desired change in your thinking. Once you have altered the image into something more positive or constructive, hold it in your mind for a moment.
Feel how this changed thought affects your emotions and bodily sensations. Slowly open your eyes and return to the present moment. Take a moment to reflect on how this exercise influences your perception of that thought.
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Consciousness Conversations
Talk with a close friend, colleague, group, or professional about your level of awareness or a situation you are struggling to resolve. If/when you become frustrated or upset, take a deep breath and calm yourself by understanding the purpose of the conversation, and continue when you are ready. You can open the conversation or ask questions like:
- Why do I have these thoughts?
- Why am I thinking about this?
- What can I do to break free from this thought pattern?
- How can I become more aware of my thoughts?
- What do you think I should do differently?
A consciousness conversation can be eye-opening, as honesty can emerge when you talk to someone. People have different perspectives on us, which can help us become aware of things we may have overlooked. People also have their own opinions, but listen actively to what they say, try their methods, and see if they resonate with you.
Affirmations
Affirmations (positive statements that a person can repeatedly think, speak, or write to improve their life, boost self-esteem, or achieve their goals) are positive declarations repeated to influence and change thought patterns. By regularly repeating positive affirmations, we can gradually shift our beliefs and thoughts toward a more positive and constructive mindset. Affirmations focus on replacing negative self-talk with positive statements to reinforce a healthy and optimistic way of thinking. Here are some examples of positive affirmations you can use:
- I accept and love myself as I am.
- I have the power to change my thoughts and create a positive life.
- I choose to focus on what is within my control.
- I am valuable, and my thoughts matter.
Choose one or more affirmations that resonate with you and repeat them daily. You can say them aloud or write them down multiple times. Believing in the positive statements is crucial for maximizing their effectiveness.
Conclusion on Mindfulness
Mindfulness is a powerful tool for letting go of thoughts that trigger negative emotions by focusing on being aware and present in the moment and how we use it. We can also learn to navigate our thoughts and different types of thinking by paying attention to the right things and breathing in the right way.
Detaching from Personality
Our personality (the combination of characteristics and qualities that make up a person’s unique character) is often believed to be defined by family, society, culture, religion, work, childhood, and other external factors. While these have a significant influence on us, the truth is that we are largely what we believe we are. We have the power to become who we want to be, but believing in this approach can be challenging. It can also be difficult to understand what defines us if we are not tied to anything.
If we detach from everything we believe we are—by questioning why we are the way we are and what we would be if we weren’t bound by these notions—we can free ourselves and become who we truly want to be.
Detaching from your personality means raising awareness of your:
- Values
- Attitudes
- Prejudices
- Ideals (a person or thing regarded as perfect)
- Beliefs
- Expectations
- Rules (what you have been told to do and not to do)
- Morals
- Principles
Once you have heightened your awareness of these aspects, let go of what you do not wish to carry in your life by adopting more beneficial perspectives. This process is not easy, but being mindful of these areas can help you overcome obstacles and create a better life.
Break Illusions
When we change the way we think about ourselves and others, we break illusions by detaching from our personality and elevating our awareness. You will realize that your values and opinions do not necessarily define you; they are merely perceptions (the way something is regarded, understood, or interpreted). This realization may lead to uncertainty about who you are, but it means you are aware of how you interpret the world and are ready to create your own story. Define what you want and how you want your life to be.
The Differences Between Us All
We all have unique perspectives and perceptions of the world, shaped by various factors such as culture, language, relationships, and experiences. These differences can also be explained scientifically through neuroscience (fields like neurochemistry and experimental psychology that study the structure or function of the nervous system and brain) and psychological research, which show how we are cognitively connected (neural circuits that link our brains).
However, we can still change our personality to what we desire by changing our thoughts through awareness and breaking our own habits and patterns through critical thinking—while also being mindful of what and how we feel on a daily basis.
Reframing
Reframing is about changing perspective and gaining control over our thoughts. By understanding different viewpoints, we become more aware and can see conflicts from multiple angles.
Stay Neutral
Practice neutral thinking (stabilizing thoughts by not attaching meaning or emotions to them) to change your thoughts. Observe your thoughts without judgment or manipulation so they can exist without influencing your emotions. Making space for other perspectives can benefit your thinking and help you make informed decisions. Maintaining a balanced perspective through neutral thinking is crucial for changing your thoughts.
Take the Opposite Position
When we face issues that directly contradict our values and beliefs, we can become biased, believing that only we are right. We may also encounter resistance, even when we recognize that our thoughts on certain topics are unrealistic, yet still struggle to change them. By adopting the opposite stance on an issue that conflicts with us, we can examine what we do not understand and form a deeper understanding of it. We can comprehend the reasons behind contradictions and learn from them, which can ultimately benefit our thinking.
Practice Connecting with Your Higher Self
Your higher self (the part of you that is not burdened by the ego and does not see divisions between you and others) can provide you with a healthy and positive mindset. When faced with negative thoughts, try to see the positive side of things to connect with your higher self.
Shifting Language
Language plays a significant role in discovering our higher self. Words can impact our self-esteem and relationships, so it is essential to use them positively. Before speaking, take time to think about what you want to say and what you truly mean. This conscious approach can help you manage negativity more effectively.
Changing Phrases
Identify expressions or phrases that bother you and transform them into positive statements. For example, instead of saying, “I’m not good enough,” say “I’m improving.” Reframing negative thoughts into positive ones can turn impossible situations into opportunities.
Practice Proactivity
Being proactive (taking initiative to create or control a situation rather than merely reacting to it) means consciously taking charge instead of reacting automatically and without intention. It involves being present in the moment and responding deliberately to the situation at hand. Try to find meaning in what is happening and handle it as best as possible.
To practice proactivity, focus on doing one thing at a time. If you are building a wall, make sure you lay one brick at a time. If you are writing by hand, focus on writing one letter at a time to form a word. Give your full attention to what you are doing right now. The more you pay attention to details, the more aware you become.
When doing one thing at a time, ensure that your mind and body work together to find a pace where they function as one unit. This means being aware of your physical presence and where your focus is.
Break Creative Limitations
Creative limitations are the boundaries we set for ourselves when we believe we cannot do something. It is the voice in our head that says, “You can’t do this.” To change your thoughts, you must break these limitations by confronting them, accepting yourself, and challenging them.
Thoughts can keep us stuck in our comfort zone by creating exaggerated and overwhelming predictions and expectations. If we never step outside our comfort zone to see what lies beyond, we will never expand our thought patterns or gain new perspectives—both of which are beneficial for our minds.
The world is limitless, and only you set the boundaries for what you can achieve. By breaking creative limits, you gain new perspectives and a deeper understanding of your abilities and possibilities. The more you break these barriers, the better you become at understanding your thoughts—so you don’t hold yourself back.
We want the voice in our heads to shift from “You can’t do this” to “Can I do this?”
Create a Personal Goal
A personal goal is a plan for a behavior or mindset you want to change. If you experience recurring thought patterns, opinions, or dependencies, setting a personal goal can be an effective way to alter them. Examples of personal goals include:
- Reducing the number of negative thoughts (or having fewer of them)
- Limiting time on social media (breaking phone addiction)
- Quitting smoking
- Meditating daily (becoming more aware)
You can write down your personal goal or simply keep it in focus mentally. Follow it daily so you can track how much you’ve changed and feel the difference. A personal goal gives you something to strive for each day, aligning your mindset with your progress rather than hindering it.
Writing Practice
Writing exercises provide a physical structure for our thoughts. Instead of keeping thoughts trapped in our minds, we can write them down to gain a clearer picture of our thinking. Writing allows the mind to process thoughts in a structured way, creating clarity and making it easier to distance ourselves from them.
Journaling
Write down your observations about anything that comes to mind. Do this by hand, as it helps your brain follow your thoughts more naturally, making you more aware—unlike typing on digital devices, where you can write faster than you can think.
Write down whatever comes to mind, whether it’s something that happened today or a memory from the past. Whatever thought arises, put it on paper. Writing your thoughts down allows you to see them more clearly. When you externalize them, you gain perspective and distance, which makes it easier to analyze and change them.
Once you’ve written down your thoughts, reflect on them with questions like:
- “Do I really want to think about (blank) this way?”
- “How do I want to think about (blank)?”
- “How can I think about (blank) in a different way?”
After reflecting on your thoughts, it can be helpful to reach a conclusion that benefits you. We often carry painful memories that affect our present, but finding a constructive resolution is key. Arriving at a conclusion for your own sake allows you to move past negative thoughts and shift towards a more positive mindset.
Writing down your thoughts also helps you track changes in your thinking over time. Document your reflections regularly. Whether you revisit your past thoughts or not is entirely up to you.
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Gratitude Practice
A gratitude practice can broaden our thinking by introducing positive input. By focusing on gratitude, we can shift our perspective on things we otherwise perceive negatively, recognize moral complexities (moral aspects that contradict our actions), and gain a broader understanding of difficult situations.
Practicing gratitude can increase happiness levels and help us consciously cultivate joy in everyday life. Try answering prompts such as:
- Three things I’m grateful for
- One thing I’m proud of
- A person I’m grateful for
- The best thing about today
- One reason to be excited about the future
- An act of kindness I received
- A valuable lesson I learned (or am learning)
- How can I show gratitude to the people I care about?
Writing down our genuine thoughts creates a deeper connection with our awareness. When we acknowledge what we appreciate, we bring conscious attention to what we value. This practice can also inspire us to explore new ways of expressing gratitude, leading to a more nuanced and fulfilling perspective on life.
Conclusion on Writing
If our minds are overcrowded with thoughts we can’t resolve, we can take a piece of paper and write them down, giving them a physical space to unfold. This acts as a mental “detox” from overwhelming thoughts.
Writing helps us focus on our mental process, clarify our emotions, and decide how we want to move forward. By documenting and reflecting on our thoughts, we essentially become our own sparring partner in personal growth.
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Practicing Body Awareness
Body awareness (our ability to be conscious of and connected to our body) helps identify mental and physical tension while fostering a more relaxed and open mindset. This is achieved by using the body as an outlet for negative emotions and mental restlessness. Mental tension can accumulate in the body and be released through movement and bodily awareness. By developing a deeper understanding of the mind-body connection, we can use our body to release mental stress.
Yoga
Yoga is a practice that connects mind and body through breathing and physical postures. It is an effective tool for increasing awareness of our thoughts by directing our focus to how the body reacts to different poses. Thoughts generate energy, which gets stored in the body and can be released through stretching and physical challenges. This process helps us recognize and process stored emotions and mental energy.
Martial Arts
Martial arts develop focus by training our fight-or-flight response (the body’s biological reaction to threats and stress) through grounding movements. Our perception of the world can be sensitive to external influences, and martial arts help calm the mind by allowing us to experience controlled danger. This enhances our ability to stay composed in high-pressure situations.
Acting Classes
Acting classes that emphasize physical expression, clowning, mask work, or improvisation help us step out of our comfort zone. By challenging our metacognitive abilities (our ability to analyze our own thought patterns), we become more open to new ideas. Acting can break creative limits, expanding the mental framework for reflection.
Stepping out of our comfort zone shifts our perspectives, helping us reframe thoughts and adopt new ways of thinking.
Cold Showers
Cold exposure activates our fight-or-flight response, which can help develop awareness and focus. Gradually exposing yourself to cold water prevents overstimulation. During a cold shower, pay attention to your breathing and mental state. Placing yourself in overwhelming situations that require concentration helps change your thought patterns—especially in situations you would normally avoid.
Incorporating Cold Showers into Your Routine:
- Start gradually by increasing both duration and intensity over time.
- Begin with a warm shower, then slowly lower the temperature.
- Stay in the cold water for at least 30 seconds at first, then gradually increase the duration.
- Breathe calmly and allow your mind to find stillness in the cold.
Conclusion on Body Awareness
Performing physical exercises that require full attention benefits our awareness. When we challenge our physical limits, we also engage our mind, improving both physical health and mental strength.
Always involve your mind in your physical activities, and become conscious of how your body influences your mind—and vice versa.
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The Process of Changing Thoughts
Practice these techniques regularly for 5-10 minutes a day or a few times a week. Start with one exercise twice a week, and set a personal goal to remain consistent, even when it becomes challenging.
Don’t expect instant results—developing greater awareness takes time, patience, and practice. As you continue, you will gain more control over your mental focus.
Think of these exercises as a gym for your mind. Just as we train our bodies to build physical strength, we must train our minds to develop mental resilience. Start small and gradually increase your mental capacity over time.
Be Mindful of Your Thoughts
If we are not actively aware of our thoughts, the subconscious mind can take over, causing us to fall back into old thought patterns. Establishing a daily practice of mindful awareness helps us take control and create positive change.
By actively observing our thoughts, we can break free from negative cycles and live a more fulfilling life.
Train Perception
In the process of learning to control our thoughts, we must pay attention to how we perceive the world. The way we use our senses (touch, sight, hearing, smell, and taste) affects us. Certain habits can trigger specific reactions, and we must learn to manage and calm them.
Step Out of Your Comfort Zone
Stepping out of your comfort zone is crucial for changing thought patterns. Staying within the same mental loops can limit us and hinder personal growth. When we confront and challenge our fears, we gain access to new perspectives and insights that can enrich our lives.
While stepping out of your comfort zone can be challenging, recognizing the difficulty and pushing through it increases self-awareness and prepares you to handle stressful situations more effectively.
Take Responsibility
Our thoughts have consequences, even when we are not fully aware of them. Sometimes, we make mistakes that can harm ourselves or others. In these situations, it’s important to take responsibility for our actions, even if it’s difficult. If you’re unsure about what went wrong, try to identify the problem and own your role in it.
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Forgive Yourself and Others
Taking responsibility should not lead to unnecessary self-blame or emotional pain. Carrying around guilt or resentment for a lifetime is unhealthy. Responsibility also involves forgiveness—for both yourself and others.
By forgiving those who have caused you pain, or those you have hurt, you can achieve peace of mind and release negative emotions. Let go of anger and frustration, and forgive for your own well-being.
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Practice Critical Thinking
Questioning your own thoughts is a powerful tool that raises awareness of your mental patterns and helps you change them. Critical thinking allows you to view a thought from multiple perspectives, recognize your beliefs and values, and stay open to learning from other viewpoints.
Allow Yourself to Think
Take your time to listen when engaging in a conversation. Understand what is being said before responding. This can improve communication and increase self-awareness in your thinking.
To achieve this, follow these steps in conversations:
- Listen: Pay full attention to what the other person is saying.
- Understand: Absorb the meaning behind their words.
- Think: Process your response carefully.
- Respond: Express your thoughts clearly and intentionally.
This approach deepens understanding and strengthens connections with others.
Be Open-Minded
Being open-minded (the willingness to consider new or different ideas and opinions without judgment) allows us to embrace curiosity and explore new experiences. When we remain open, we don’t let preconceived thoughts hold us back—instead, we let them motivate us to evaluate whether our actions contribute positively to our well-being.
Be Okay with Setbacks
Every journey of personal development will involve setbacks—this is completely normal. Accepting setbacks means recognizing when your progress isn’t going as expected and making adjustments when necessary.
By building a healthy relationship with failure, we create an easier path to change. Instead of criticizing ourselves and thinking we never improve, we can learn from our mistakes and work constructively toward growth.
Find Contentment
Achieving satisfaction (a state of emotional well-being through comfort, health, and happiness) comes from making confident decisions. This gives the mind independent strength and allows you to act in alignment with what you truly want.
Even in difficult situations, choose what feels right for you. Ask yourself these honest questions:
- What do I truly want to do?
- How do I want to live my life?
- What should I do to align with that vision?
When your answers feel right, you create a solid foundation for action. Taking action can be challenging, but remember—you alone have the power to shape your life.
Being satisfied with your thoughts is essential for mental well-being. Thoughts that disturb you can have a strong impact on your emotions and lead to negativity. Finding peace in your thoughts allows you to release what weighs you down and make clearer decisions in difficult situations.
Implementing Thought Changes
Why Change Thoughts?
The goal is clear—our thoughts dictate our actions and emotions. By increasing awareness and taking control of our thoughts, we can direct our lives in the way we truly desire.
Negative thoughts can hold us back, but by changing them, we can create joy and move toward a healthier lifestyle.
Imagine your mind as the captain of a ship, guiding you through life. Your thoughts are like the weather—some are turbulent storms, others are calm winds. Learning to control your thoughts allows you to navigate life with ease, transforming challenges into opportunities.
Design Your Life the Way You Want It
It is possible to create the life you desire by changing your thoughts. Once you learn to do this, you gain control and insight to navigate toward your dreams and goals. Overcoming fear and pursuing what you truly want becomes less intimidating as your awareness expands.
Reinvent Yourself to Become the Person You Want to Be
If you are not satisfied with who you are or what you do, you can reinvent yourself through conscious thinking. You can lift yourself out of the darkest moments and into the light.
Your life should be defined by you and what brings you fulfillment.
Control Your Life by Elevating Awareness
Raising awareness is the key to gaining deeper insight into your actions and emotions. It enables you to understand the root causes of your behavior and feelings.
With this understanding, you can take control of your actions and emotions by addressing the thought patterns behind them.
Don’t let your thoughts control you—elevate your awareness and take control of your life.
Define Happiness, Meaning, and Success
Increased awareness helps you understand what truly fulfills you and makes you happy. The more aware you become, the better you know yourself.
This allows you to define your own version of happiness, success, and fulfillment.
This empowers you as an individual, ensuring that your well-being is based on what truly matters to you.
Conscious thinking also helps us remain rational in emotionally overwhelming situations. Use conscious awareness to handle life’s toughest moments and make the right decisions, leading to greater independence and strength.