Your mind practices what it believes matters. Repeated thoughts are like calendar invites: they pull time, energy, and behavior toward them. When those loops reflect your values (growth, connection, freedom, peace, contribution), your day feels coherent. When they don’t, you sense an internal tug-of-war.
You don’t need to fix every thought. You only need to notice whether the themes you rehearse (fear, status, comparison, control) serve the person you’re becoming. Awareness gives you choice; choice creates change.
Capture three thought loops from today (honest and specific).
e.g., “What do they think of me?”, “I’m behind,” “I can’t stop scrolling,” “I love building this idea.”
Tag each loop with a value it serves (or undermines): growth, connection, peace, freedom, contribution, mastery, security.
Keep / Swap / Drop:
Keep thoughts that clearly express a core value.
Swap a neutral/ambiguous loop for a values-aligned one (rewrite the theme).
Drop a loop that repeatedly contradicts who you’re becoming.
Write one values-aligned sentence you’ll rehearse at the same trigger tomorrow.
“I choose one small stretch and ask for feedback.” (growth)
“I share one honest appreciation.” (connection)
“One breath, longer exhale; I can proceed calmly.” (peace)
Why this works: You’re training themes, not policing individual thoughts. Consistent rehearsal of values-aligned themes nudges attention, mood, and behavior in the direction you want.
Morning cue: write one values sentence on a sticky note or phone widget.
Context cue: pair a sentence with a moment (before email, after meetings, at lunch).
After-glow check: end the day with one line—“Energy after today’s value = −2…+2.”
Comparison → Contribution:
“They’re ahead of me.” → “What can I offer that helps someone today?”
Catastrophe → Growth:
“If I mess up, it’s over.” → “I learn fast with reps; one small stretch now.”
People-pleasing → Freedom:
“Say yes so they like me.” → “Clean yes/no. Honesty protects both of us.”
Which thought loop shows up most—and which value does it serve (or sabotage)?
What single sentence will you rehearse tomorrow to express your top value?
Which cue (time, place, action) will remind you to practice it?
Your thoughts practice your future. Notice the loops, tag them to values, and rehearse one aligned sentence at the right moment. Small, repeated shifts in attention become clearer choices, steadier moods, and a life that feels like you.
— Sandro Formica, PhD
Founder of Permanently Happy (questions at [email protected])
Keynote Speaker | Transforming Leaders & Organizations Through Positive Leadership & Personal Branding | Director, Chief Happiness Officer Certificate Program
Happiness Fundamentals | Needs | Values | Talents & Skills | Thoughts & Beliefs | Emotions | Empathetic Communication | Imagination | Life Purpose | Life Plan
