See how your beliefs generate your thoughts—and how those thoughts shape daily decisions.
Get realistic about the volume and repetition of thoughts (tens of thousands per day, with a huge percentage repeating).
Build simple tools to notice, name, and nudge your thinking patterns—without needing perfect focus or endless time.
We think tens of thousands of thoughts per day. A large share are repetitive—yesterday’s loops showing up again today.
Many of those loops skew negative (that’s the brain’s built-in threat detector talking). Add repetition over years and you can accumulate an enormous stock of negative self-talk by midlife.
Schools teach us a ton about the outside world; very little about how to work with our inner world. That’s what you’re fixing here.
“Know what you’re telling yourself.” Once you can spot the loop, you can choose whether to keep it, question it, or change it. Awareness isn’t the whole journey, but it’s always step one.
Once today, pause and write three raw thoughts in your head—exact words.
Now ask of each: Helpful? Neutral? Harmful?
Keep the helpful.
Tweak the neutral into something purposeful.
Challenge the harmful (next practice).
Pick one sticky thought (e.g., “I always mess this up.”).
Spot the belief underneath (e.g., “If I’m not perfect, I’m not safe/respected.”).
Swap the belief: “Progress makes me trustworthy; perfection isn’t required.”
Replace the thought: “One clear step now; I’ll learn as I go.”
Repeat the new line at the old trigger (meeting, inbox, mirror).
Before a key choice, ask: “Am I avoiding discomfort—or pursuing growth?”
If it’s avoidance, design a tiny growth version (≤10 minutes, low stakes) and do it today.
After you try a new thought or action, jot one line:
Energy = −2/−1/0/+1/+2.
Keep what leaves a positive after-glow; tweak what drains you.
Day 1 — Count the Loop: Capture three repeating thoughts. Label each H/N/Harmful.
Day 2 — One Rewrite: Choose one harmful loop; write its replacement line.
Day 3 — Belief Audit: What belief fuels that loop? Write the healthier belief you’re training.
Day 4 — Micro-Action: Take a 10-minute step that proves the new belief (ship a draft, make a clean request).
Day 5 — Environment Cue: Put your new line where the old trigger lives (calendar note, sticky on laptop, phone widget).
Day 6 — Decision Check: Catch one choice and pick the tiny growth version.
Day 7 — Review: Which line worked? What micro-action gave the biggest after-glow? Repeat that next week.
Which thought shows up daily and most affects your decisions?
What belief sits beneath it—and what belief would serve you better?
What 10-minute action today would prove the new belief?
Thoughts aren’t facts; they’re habits. Beliefs write the script, thoughts deliver the lines, and your choices direct the scene. Start small: notice one loop, rewrite one line, take one action. Repetition—not perfection—rewires your life.
— 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
