How to Take Control of Your Mind

The mind encompasses many different parts and influences behavior. Maybe “you” want to change some part of the influence of the mind. For example, part of your mind focused on accumulating enough calories and nutrition will prompt you to eat fatty foods, but the other part realizes that in the long run, eating a lot of those foods will be bad for your health. health and physical image. ^{[1] X Research Source} For mind control, mastering the behavior you want to change is key. You can try different ways to change your mind and behavior.

Table of Contents

Think Different

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Avoid repetition. You find yourself having negative thoughts, even though you don’t mean them. There are many tips for you to control your mind and stop repeating those thoughts: ^{[2] X Research Source}

Think about the worst case scenario. While this may seem counter-intuitive and prone to repetition, when you think about the worst-case scenario and consider whether you can handle it, you will find yourself looking for ways to handle it. handle the situation and this helps reduce anxiety.
Schedule your thoughts for yourself. By setting a schedule for yourself to think about something, you can rest assured that you’ll make time for it, which helps you stop thinking too much about it when you don’t want to.
Walk. Going outside will help you to stop thinking, be it through movement or because your brain is busy receiving new information (images, sounds, smells) that make you divert your thoughts to other things, less more stressful.

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Believing in yourself can change. If you don’t believe you can change, you won’t work as hard as you believe in. So make sure you face the problem with positive thoughts. Always think that you can change, improve the way you think.

Research shows that individuals who accept this “evolution” of the mind are more likely to improve than those who consider their traits and skills to be unmodifiable. ^{[3] X Research Sources}

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Be optimistic about your own abilities. You might think that assessing your ability to control yourself is key. However, research shows that being optimistic about your ability to control your behavior can make it easier to control yourself. ^{[4] X Trusted Source PubMed Central Go to Source}

To be optimistic, you have to tell yourself that you will succeed in controlling your mind even if you don’t believe it.
Remind yourself of times when you had successful mind control. Reflect only successes, not failures.

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Reassess what you are struggling to control. Try changing the way you see the problem you need to control. For example, if a part of your mind wants to drink alcohol but you are trying to quit drinking, try to imagine alcohol as a poison. Imagine alcohol flowing through your body, infecting your cells and organs. Research has shown that individuals changing (re-evaluating) what they want in their mind to something less desirable facilitates self-control efforts. ^{[5] X Research Sources}

To do this you need to try to vividly imagine and integrate the idea that the object you want to avoid has changed properties.

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Stop over-generalizing. Over-generalizing is to force things in a negative way on other things or on predicting the future. For example, the person who overgeneralizes will say, “I had a difficult childhood, so life can’t get better.” To stop overgeneralizing, you can: ^{[6] X Research Sources}

It’s up to you to change the future by working hard and persevering. For example, if you had a difficult childhood and think your life will be miserable forever, you can identify how you want to change your life and work to improve it.
Continuing the example, perhaps you want a more meaningful relationship and a better job. You can research how to achieve the above, then set goals to accomplish.

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Avoid taking everything on yourself. You will get tangled up in thoughts when you attribute personal responsibility to things beyond your control. For example, if your daughter falls at school, you say, “She fell because of me” when in reality the situation is completely out of your control. ^{[7] X Research Sources}

To avoid this, try to think carefully and logically about the event you are taking on yourself. This may help answer some questions.
For example, you can ask yourself, “What can I do to prevent her from falling when I’m not with her?”

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Stop jumping to hasty conclusions. You will get stuck in thoughts regarding current facts without any proof. ^{[8] X Research Source} For example, someone who jumps to conclusions might think people don’t like him even though there’s no solid evidence.

To stop making hasty conclusions, you should stop and think more carefully before making judgments. This helps you to re-examine your own thinking. For example, you may wonder if you are sure your thinking is correct. You can also ask to identify corroborating evidence that proves it is true. Using the example above, the man who thinks that no one likes him can ask himself to identify a specific conversation with someone as proof of the above conclusion.

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Avoid exaggerating the problem. This is the negative thought trap that inflates everything. For example, the person who takes it seriously after failing a test will say, “My life is ruined, I never got a new job.” ^{[9] X Research Source}

To stop taking things seriously, you need to think more positively. You can ask yourself logic and reasoning questions. For example, someone fails a test and thinks his life is ruined because he will never get a new job; the person may ask themselves: “Do I know anyone who failed the test and still got a good job/or lived a happy life?” “If I were a recruiter, would I make a decision based on the score of a test?”

Forming Good Habits

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Plan your life. If you define your life path, you will be less susceptible to temptations along the way. List the important things you want to accomplish: stable career? get married? become rich? ^{[10] X Research Source}

You don’t need to write down specific steps to achieve that goal; you just need to keep in mind the overarching goal to keep track of your life.
To form personal goals, it is important not to aim too high as you may fail or lose motivation.
Instead, set a few big goals (such as learning to code), but break the big goal down into smaller, more achievable goals (such as reading a chapter of a book on coding a week). ). That way you can track your progress towards further goals.

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Smile even if you’re not happy. Pessimistic emotions can make you lose control and make it difficult to control your mind. ^{[11] X Research Source} The way to deal with these negative emotions is to smile.

While the idea that you feel happy so you smile seems intuitive, the facial feedback hypothesis suggests that smiling will make you feel happy. ^{[12] X Research Source}

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Use other people’s time and money. Research shows that giving time and money to others can increase happiness and health. These two things can improve your self-image and reduce negative feelings that make it difficult to control yourself. ^{[13] X Trusted Source Greater Good Magazine Go to Source}^{[14] X Research Source}

How you spend your time and money doesn’t matter. It is important that you and the person you help take this seriously.

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Self-imposed obstacles. One way to control the mind is to make it harder for it to get what it wants. This particular effort makes it harder for a part of your mind to win and influence your behavior. For example, if you want to control the part of your mind that wants to watch TV while you need to reduce your time watching TV, you can place the TV remote in a hard to find location. ^{[15] X Research Source}

As another example, if you repeatedly press the snooze button in the morning, you should place the clock far from your bed to force yourself out of bed to turn off the alarm.
As a further example, if you have a problem with restricting sex and want to change this behavior, you need to avoid putting yourself in a situation that leads to having sex; You should stay away from bars, nightclubs and possibly delete the numbers of people who make fun of you.

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Rewards for successful self-control efforts. When you successfully control your mind, rewarding yourself will encourage you to continue your efforts in the future. ^{[16] X Research Source} For example, if you don’t like exercising but force yourself to, treat yourself to a piece of chocolate or extra TV time.

Be careful, do not set the reward too high or you will lose control and return to the starting point. For example, if the goal is to lose weight, you control your mind and exercise even though you don’t like it, then you should not eat a lot of chocolate, otherwise the training will be a success.

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Punish unsuccessful attempts at self-control. Just as rewarding successful effort benefits self-control, so does punishing failure each time. In fact, research has shown that threats of punishment can make people more controllable. ^{[17] X Research Source}

To ensure the effectiveness of the punishment, you can delegate this task to a family member, friend, or lover and ask them to do it when you fail to control yourself. For example, they may hide dessert if you fail to control yourself.

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Reduce stress. Mind and body are inextricably linked; The mind can stress the body, and physical stress on the body can make the mind feel tense. ^{[18] X Trusted Source Mayo Clinic Go to the Source} When people are stressed, they control themselves to deal with the stress but then lose control. ^{[19] X Research Source} That’s why it’s important to minimize stress to maintain self-control energy. There are many proven ways to reduce stress. ^{[20] X Trusted Source Harvard Medical Schop Go to source} :

Try relaxation techniques like deep belly breathing, where you take a deep breath and hold your breath for a few seconds, then slowly exhale. You can focus your mind by using slogans (such as calm or peaceful).
Exercise, which helps you breathe deeply and relax your muscles.
Talking to friends and family for social support can relieve stress. ^{[21] X Trusted Source Mayo Clinic Go to Source}

Steps

Think Different

Forming Good Habits

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