Inside: Learn six habits that help you to control your thought life and consider which ones you’d like to implement in your life.
Our minds are constantly processing, thinking, analyzing, planning, and reacting to the world around us.
While our thoughts might seem automatic, we actually have more influence over them than we may realize.
The way we think has a powerful impact on how we feel, how we behave, and how we experience life. But without intentional habits to guide our thoughts, it’s easy for negativity, stress, or comparison to take over.
In a world full of distractions and information overload, it’s more important than ever to develop habits to stay grounded and mentally clear.
Controlling your thought life doesn’t mean suppressing your emotions or forcing positivity. Instead, it’s about creating space for awareness, choosing where to focus your attention, and developing routines that support a healthy mindset.
If your mental chatter feels loud or overwhelming, consider incorporating these habits into your life to help quiet the noise and regain control over your thoughts:
6 Habits That Help You to Control Your Thought Life
Consider which of these six habits that help you to control your thought life that you can implement in your daily life.
1 – Practice positive self-talk.
The way you speak to yourself matters more than you might realize. Your inner dialogue can either build you up or tear you down. And sadly, for many of us, our self-talk leans towards the critical, harsh, or doubtful side – and most of us don’t even recognize it.
By practicing positive self-talk, you can rewrite the script running in the background of your mind. This doesn’t mean you have to ignore hard things or pretend everything is fine when it isn’t.
Instead, it means giving yourself grace and treating yourself with kindness, compassion, and encouragement. Try shifting from statements like “I’ll never figure this out” to “I’m doing my best, and that’s enough for today.”
Over time, these small shifts will change how you view yourself and your abilities and will become an automatic part of your self-talk instead of requiring additional effort.
Affirmations are another way to intentionally feed your mind positive thoughts. Choose a few simple affirmations that resonate with you and repeat them daily.
While repeating “I am calm, grounded, and capable” might feel silly at first, it will become natural with repetition.
2 – Meditate or pray daily.
Meditation is one of the most powerful tools for observing and calming your thoughts.
It teaches you that you are not your thoughts – you are simply the one noticing as they happen. This simple awareness can create much-needed distance from overthinking, anxiety, and mental clutter.
You don’t need a fancy setup, an expensive course, or a big commitment to start meditating. Even five or ten minutes a day can be powerful.
Sit quietly, focus on your breath, and notice when your mind starts to wander. When it does, gently bring your attention back to your breath without judgment.
The goal isn’t to completely clear your mind, but to become aware of your thoughts without getting absorbed by them. Over time, meditation can increase your mental clarity, emotional resilience, and inner calm.
And if you’re a person of faith, you can add or replace meditation with prayer. Sitting quietly and listening isn’t an easy thing to do. It takes practice and can feel uncomfortable initially. Start with just a few minutes and add additional time as you go.
3 – Practice mindfulness.
While meditation is a focused practice, mindfulness can be woven into your everyday life. Mindfulness is the habit of being fully present in the moment without distraction or judgment.
You can practice mindfulness during your morning routine while eating your breakfast, washing the dishes, taking a walk, or listening to a loved one speak. The key is to give your full attention to whatever you are doing.
Mindfulness can help you slow down and notice your thought patterns in real time.
Are you replaying a stressful conversation? Comparing yourself to someone you saw online? Jumping ahead to the next task instead of focusing on whatever you’re doing in the moment?
The more you notice these patterns, the more power you have to shift them and return to the present.
4 – Embrace gratitude.
Gratitude isn’t just a feel-good activity. It’s a powerful way to shift your mindset in a positive direction. The more you train your brain to look for what’s good, the easier it becomes to let go of anxiety and negative thoughts.
A daily gratitude practice can help you focus on abundance instead of scarcity, appreciation instead of frustration. And it doesn’t take much time or energy to do.
You can start a gratitude journal and write down a few things you’re grateful for each day, or simply think about something you appreciate while you brush your teeth each morning.
You can go on a gratitude walk, mentally listing things you appreciate in your surroundings as you stroll.
Or you can start a gratitude jar, writing down things you’re grateful for and watching them accumulate over time.
This habit might be small, but it can have a big impact on your thoughts. Gratitude can train your mind to notice beauty, goodness, and progress – even in ordinary moments.
5 – Set healthy mental boundaries.
Just like physical boundaries can protect your time and energy, mental boundaries protect your thoughts.
Setting these boundaries helps you decide what deserves space in your mind – and what doesn’t belong.
Start by asking yourself: What thoughts or influences constantly drain me? What mental weight am I carrying that is not mine to hold?
Then, consider where you need to draw the line.
That might mean limiting conversations with people who are overly negative, choosing not to dwell on things you can’t control, saying “no” to mental spirals about “what-if?” scenarios, or dedicating time for silence or solitude.
It can also mean creating healthy boundaries with technology, as social media is often a place of distraction and comparison. Consider how you’re being impacted by the information you’re consuming and make adjustments as needed.
6 – Prioritize rest and quality sleep.
Your thoughts are deeply affected by your physical well-being, and sleep plays a major role in that.
When you’re overtired, your brain is more likely to spiral into negative thinking, anxiety, or irritability. You might find it harder to focus, control your emotions, or see things clearly.
Prioritizing quality sleep is a good habit to have in your life and one of the most supportive things you can do for your mind. Aim for 7 – 9 hours of uninterrupted rest each night.
If you find it hard to fall asleep, consider creating a calming wind-down routine in the evening to signal to your body that it’s time to rest.
You might turn off screens an hour (or more) before bed, dim the lights, listen to calming music, or read a book. It will help you get better quality sleep.
Want more help with helpful habits to have in your life?
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Which of these habits that help you to control your thought life do you already practice, and which ones would you like to try next? Leave a comment and let me know!
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