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 being doing, procrastination, shame, regret, doubts, etc. Therefore, it is not at all surprising that many people feel stuck in old patterns of thinking. And, consequently, trapped in the clutches of anxiety and depression.

Most of us don’t know it. as practice thinking differently. We can usually deal with the because; why it is important for our health to make a change such as 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…) we continue doing the same old thing.

We invite you to learn about self-talk as a simple yet 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 into the mind and consequently into 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 retain the information in your mind until exam day, but then forget it if you no longer think about it or use it in everyday life. In the academic world, 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 removes the unused neural pathway, making room for new information to be stored. Self-talk phrases encourage you to repeat your new thoughts and shift 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 finish it all. I know I tend to link my self-esteem to how much I do. On the weekends I need to clean the entire house, go shopping, do the 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 would 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 when I watched my mother do everything as a child and I want it to be the same. However, I am still valuable no matter how much I get done and I would like to enjoy life along the way.

Look at some ways you can practice body awareness. This will lead to a more accurate recognition of your thoughts and feelings.

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

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 have to 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.com. We 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.