An Inspirational Tool to Reframe Your Everyday Thoughts

Historically, changing our ingrained thought patterns has proven to be a problematic process. The cause behind this ultimate challenge to our health and well-being is none other than our most complex, ingenious and mysterious organ – let’s hear it from your brain! It makes sure that once we have adopted a particular way of thinking, things Do not changeThoughts that have long since ceased to make sense are strangely difficult to let go: thoughts about perfectionism, what ought doing, procrastination, shame, regret, self-doubt, etc. So it’s no wonder that many people feel trapped in old thought patterns and consequently in the grip of anxiety and depression.

Most of us don’t know this. as practice thinking differently. We can usually deal with the because; why it’s important for our health to make a change like losing weight, being less anxious, having more self-compassion, being grateful, etc. So we surf the internet, listen to podcasts, and watch YouTube videos, gathering a ton of useful how-to information, and then (drum roll please…) we keep doing the same old thing.

We invite you to learn about self-talk as a simple but highly effective secret weapon to combat anxiety and depression. We advocate creating short phrases that guide us and focus our intentions. These phrases are the way to channel purpose, direction and affirmation in the mind and, consequently, in the routine of life. When the brain has a repeated thought, it creates a neural pathway in your brain. New pathways only last long if they are supported and repeated. Think about when you study for an exam; You can hold the information in your mind until the day of the exam, but then forget it if you no longer think about it or use it in everyday life. In academia, they refer to this as the forgetting curve. Basically, if you don’t practice or review the information you want to retain, your brain efficiently eliminates the unused neural pathway, leaving room for new information to be stored. Self-talk phrases encourage you to repeat your new thoughts and change your perspective.

What follows is an outline of how to create an internal dialogue phrase for yourself. Perfectionism and stress are the example issues, but of course you can fill in the issues you’re dealing with. After you settle on a phrase, try it out a few times and see if it flows and resonates. Does it redirect your thoughts? Are there any changes or rephrasing that you need? If so, reflect on your brainstorming work and see how to adjust the wording until it feels right to you.

What is the trigger or situation (who, what, where, when) and the thought or belief?

I have so much to do that I will never get it all done. I know I tend to link my self-worth to how much I get done. On the weekends I need to clean the whole house, go grocery shopping, do laundry, change the sheets, mop the floors, cook food for the week, and the list goes on.

Pay close attention to your emotions or feelings.

• Stress
• Anxiety
• Depression

Question your thoughts and think about their origin.

I’d like to focus on doing one thing at a time and not overreact when I inevitably don’t get everything done. I think these thoughts go back to watching my mother do everything when she was a child and I want it to be the same. However, I am still valuable no matter how much I accomplish and would like to enjoy life along the way.

Write down some ways you can practice body awareness. This will help you more accurately recognize your thoughts and feelings.

• I will take deep breaths regularly, think about my posture, and do some stretches every hour for my neck.

Is there a visual image that helps you separate yourself from your thoughts and feelings?

• Think of my thoughts as a flowing river and do not take them as truth.

Is there a song, quote, saying or movie line that inspires you?

• My list – Toby Keith song
• I’m in a hurry (and I don’t know why) – Alabama song
• “Anxiety is like a rocking chair. It’s something you can do, but it doesn’t get you very far.”– Jodi Picoult

Think of healthy words or phrases to say to yourself when unwanted thoughts and feelings occur.

• I need to have “living” on my to-do list
• Life is not about perfection.
• Anxiety doesn’t get me very far
• I’m in a hurry and I don’t know why

Choose the phrase that resonates most with you.

Your sentence: Living is on My List!

We encourage you to set up visual reminders of your phrases and repeat them to yourself every day. We love using sticky notes to do this! Journaling about your progress is also highly recommended. Review your answers to the questions above and add to them. It takes time, effort, and reflection, but changing those thoughts that need to be eliminated is worth it.

We would love to hear the quotes you create on our blog page, stickynotemantras.comWe recently published a book called Sticky Note Mantras: The Art and Science of Choosing Your ThoughtsIt has a lot more information, exercises, inspiration and prepared phrases.