According to research by Dr. Fred Luskin of Stanford University, a human being has approximately 60,000 thoughts per day. And, 90% of these thoughts are repetitive (Got Inner Peace? 5 Ways to get it now by Christine Comaford, 4/4/2012). The most fascinating thing about these repetitive thoughts, is they are based on the past. We are constantly thinking about past actions or events.
The Power of Thoughts
Research shows that our thoughts profoundly influence how we experience life. Cognitive-behavioral therapy (CBT) highlights the link between our thoughts, emotions, and actions. When we become aware of the automatic patterns shaping our beliefs—often referred to as cognitive distortions—we gain the power to challenge and reshape them into something more productive and empowering.
For example, if you’re prone to “all-or-nothing thinking” (where things are either perfect or terrible), you may often feel discouraged or unmotivated. But by practicing intentional thinking, you can notice when you’re slipping into this distortion and actively choose to find a middle ground that’s more realistic and supportive.
Common Cognitive Distortions to Watch Out For
Catastrophizing – assuming the worst-case scenario will happen.
Overgeneralization – viewing one negative event as a pattern for everything.
Personalization – blaming yourself for things outside your control.
Mind Reading – assuming you know what others are thinking without evidence.
Emotional Reasoning – believing that if you feel something, it must be true.
By recognizing these patterns, we can pause, reflect, and choose a more balanced perspective. Research by Dr. Aaron Beck, a pioneer of CBT, found that by challenging and reframing negative thinking, we can dramatically improve our emotional well-being and overall mental health.
Why Intentional Thinking Matters
Being intentional in your thinking means deliberately choosing thoughts that align with the reality you want to create. This doesn’t mean forcing yourself to be overly positive but rather focusing on accuracy and balance.
For instance, instead of “I always fail,” intentional thinking might shift this to “I’ve had setbacks before, but I’ve also learned and grown from them.” This shift not only reduces negative emotional spirals but helps you make more constructive decisions, leading to better outcomes.
Tips for Intentional Thinking
Pause and Reflect – Take a moment before reacting to ask yourself, “Is this thought helpful or accurate?” Reflecting helps interrupt negative automatic thoughts.
Challenge Cognitive Distortions – Once you identify a distortion, ask, “What evidence do I have for this thought? Is there another perspective?”
Reframe Negative Thoughts – Instead of dwelling on what went wrong, consider what you’ve learned and how you can improve.
Practice Mindfulness – Being present in the moment helps reduce anxiety about the future and regrets about the past, allowing you to choose more grounded thoughts.
Gratitude Journaling – Shift your focus by regularly writing down things you are grateful for. This helps train your brain to notice the positive.
Journal Prompts to Guide Intentional Thinking
What cognitive distortions am I noticing in my thoughts today?
What evidence do I have to support or challenge my current thinking?
What thoughts are holding me back from achieving my goals, and how can I reframe them?
How can I respond with more intention in situations where I feel overwhelmed?
What small action can I take today to align my thoughts with the reality I want to create?
Being intentional in your thinking is like building mental muscle—it requires awareness, effort, and practice. But over time, the more intentional you are, the more empowered you become to shape your own reality. As you navigate through life, remember that your thoughts are the building blocks of your experience. By consciously choosing them, you open the door to a more fulfilling and positive life.
Ready to make a change?
If you’re looking to develop more intentional thinking patterns and reshape your reality, I offer life coaching that helps you unpack limiting beliefs and build a mindset that supports your goals. Reach out for a free consultation today, and let’s create a reality that works for you!
