Get Unstuck by Releasing Automatic Thoughts
Have you ever heard of Dr. Masaru Emoto? He is a Japanese researcher who claims that when human speech, thought and intention are directed at water droplets before they are frozen, images of the resulting water crystals will be beautiful or ugly depending upon whether the words or thoughts were positive or negative. How fascinating!
Dr. Emoto also carried out the Hado Rice Experiment showing that “loved rice” keeps fresh much longer than “ignored” or “hated rice”.
While there is no scientific evidence of this, the following questions arise:
- Do our thoughts and words have an influence on our body and on others?
- And if so, what kind of impact do they have on our well-being, on our relationship with others, and even on our personal and professional success?
From consideration to action
Even if you don’t believe the statement “We are what we think”, look at what you automatically think most of the time and at how it affects you. In the following three steps we will move from gaining awareness to creating new thoughts that can help us get unstuck, feel energized and more motivated.
1. Identify your automatic thoughts
What thoughts do you regularly think? What do you often find yourself saying to yourself and to others, when you get up in the morning, when you work, before going to bed?
Like when driving a car, we often think a certain set of thoughts just “by default”, without even realizing it. Such thoughts could be, for example:
- I don’t have time
- I’m constantly full of debts
- If I continue like this I’ll get ill
- S/he doesn’t understand me
- I’m so tired / I’m stressed
- They’ll never give me that job
- My desk (house) is always a mess
- Having goals is stressful
- If I leave this job I will lose…
- People think I am …
These words are like a negative mantra we keep telling ourselves and the world.
Take a piece of paper and write down your own automatic thoughts. It takes just a few seconds, but it’s important to gain real awareness.
2. Observe your thoughts
What impact do they have on you? How do you feel when you think these thoughts? Do they energize and encourage you, or do they rather pull you down?
3. Replace ONE of your thoughts
Choose just one of the recurring thoughts, one that has a strong negative impact on you. And now question it:
1. Is it really 100% true?
2. What else could be true instead?
3. What is this thought telling me, that I haven’t listened to?
4. What simple positive statement could replace this negative one?
For example: “I never have time.”
Is it really 100% true?
“Yes… No, it’s not 100% true. I don’t have time for the things I care about. And that’s not completely true either…”
What else could be true instead?
“I do find time for some of the things that matter to me. I even spend time on things that are unneccessary or trivial! …I’m probably not managing my time as effectively as I would like.”
What is this thought trying to tell you, that you haven’t been listening to?
“That it’s time to look at my real priorities; that I am asking too much of myself; that I simply cannot do it all by myself; that I could ask for support or talk to my boss/colleague/partner so we can find a better solution. …actually it’s telling me that I deserve to love and respect myself for just who I am.”
What simple positive statement could replace this negative one?
“I can decide how I want to spend my time.”
How does this positive thought feel in your mind and body? What difference does it make to your energy and motivation?
What else did you notice?
If done correctly, you just shifted from a “passive role” to an “active one”. How does that feel?
If you find it difficult to do this on your own, you may ask a friend or work with a coach. You can achieve great things!
Now write it down & practice it
In order to “bypass” the automatic thought, we need to practice our new thought, so the new, more helpful one becomes automatic instead. First of all, write the positive statement on paper, and then put it anywhere you can see it regularly, practice with a friend, reward yourself for every time you catch yourself thinking it :-). What else could help you?
Still of the fence – or on defence?
Read this post again. If you notice that you are critical or thinking negatively about it, question your negative thought using the steps above and see what comes out! :-)
Now it’s your turn
Your comments are welcome! What kind of thoughts would you like to replace with more positive, energizing ones?
What do you expect from doing so?
What action step will you take to support your new thought?
Thank you for taking the time to read this. Have a great day!
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Comments
Great article Myriam. You have helped me realize issues that have impacted my performance. I now am using my planners and this is making me more accountable to myself for how I spend my time leading my team.
If I get any negative thoughts or think I cannot do something, I can stop, look at my thought process, and chose to return to positive thinking.
Fascinating information about the rice!
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