Seeing scattered beliefs in one place weakens them. Seeing their consequences gives you the push to do the work. This isn’t about blame; it’s about clarity and choice.
Dump every belief you’ve collected onto one page. Don’t edit yet.
Examples you might see:
“I’ll always be poor.”
“If I’m not perfect, I’m rejected.”
“People won’t support me.”
“Love ends in pain.”
“I can’t start until I’m ready.”
Many beliefs are the same root in different clothes. Combine them.
“I can’t buy what I want” fits under “Money is scarce / I’ll always be poor.”
“I should stay quiet” may sit under “Speaking up isn’t safe.”
Aim for clusters, not perfection.
Choose the beliefs that are:
Broad (one root drives many branches), and/or
Charged (you feel them in your body), and/or
Costly (they show up across love, work, money, health).
Write the ten in a clean list.
For each belief, answer three lines:
What has this cost me? (emotionally, physically, financially, time)
Where did it shape my choices? (missed chances, avoidance, overwork)
What did I not experience because I carried it? (support, ease, fun, intimacy)
Seeing the pain in ink builds honest motivation.
Pick one belief from your Top 10 and write a workable upgrade (true and trainable, not fantasy):
“I’ll always be poor.” → “I can build stability with small, consistent moves.”
“People won’t support me.” → “When I ask clearly, I’m often met halfway.”
“If I’m not perfect, I’m rejected.” → “Progress and honesty earn trust.”
Now pair it with one tiny proof (≤10 minutes):
Move $10 to savings; label one transaction.
Send one clean request (what/when).
Ship a messy draft to a safe person and ask for one note.
After-glow note (10 seconds): Energy after action = −2/−1/0/+1/+2. Save every proof.
Belief: “I’m on my own.”
Consequences: I don’t ask for help; burnout cycles; lonely wins.
Upgrade: “When I ask cleanly, allies appear.”
Tiny proof today: DM one colleague: “Can you review this for 10 minutes by 3 pm? I’m checking X.”
After-glow: +1 (kept, repeat)
Mon: Re-skim your Top 10; pick one to work on.
Tue–Thu: 1 small proof/day for that belief.
Fri: 5-minute review—What shifted? Keep or refine the upgrade.
Which belief on your list has the widest ripple across life areas?
What tiny proof can you run today that would be impossible if the old belief were absolute?
Which upgrade line felt most workable in your body—not just clever on paper?
Beliefs are roots. When you list them, merge them, and see the cost, motivation shows up. Upgrade one belief at a time and collect tiny proofs. Change the root, and the branches—your thoughts, choices, and results—start to move with 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
