How To Control Your Mind From Unwanted Thoughts: Your Power To Choose
Estimated reading time: 4 Min
We’ve all had moments where a thought suddenly takes over. Here you can explore strategies for how to control your mind from unwanted thoughts.
Perhaps it’s doubt before a big decision or a negative thought about something that went wrong.
It can feel like these thoughts are commands that we must follow.
But here’s a truth that might surprise you: your thoughts aren’t orders.
They’re merely suggestions.
You always have the power to choose which thoughts to act on and which to let go.
Your thoughts are not orders. Merely suggestions. You have the power to choose which option to follow. – James Clear
Learning to manage your reaction to your thoughts can be life-changing.
The Nature of Thoughts
Thoughts are like passing clouds—temporary, shaped by everything around us and often fleeting.
They are not facts, and they don’t always reflect facts or reality.
More or less anything, from the weather to a stressful conversation at work, can influence our thoughts; they arise from our experiences, emotions, and environment.
For example, you might have a thought like, I’m going to fail this task, but that really doesn’t mean it’s true.
It’s just a reflection of fear or doubt in that moment.
Understanding this helps us take a step back from reacting to every thought as if it were an unshakable command.
The Power of Choice
Just because a thought appears doesn’t mean you have to act on it.
You have the incredible power to pause, reflect, and choose your response.
Imagine you have a split second when a thought arises—a space where you can decide whether to follow it or let it pass.
This is where your opportunity lies.
Mindfulness, the practice of being fully aware in the present moment, can play a fundamental role.
It helps you observe your thoughts without immediately reacting to them, giving you time to make a conscious choice about how to respond.
Practical Strategies to Manage Thoughts
Managing your thoughts starts with creating space between your mind and your reactions.
It’s about learning to pause and consider whether the thought deserves your attention.
Here are a few strategies to help you do just that:
- Deep Breathing
When a strong or negative thought hits, take a moment to focus on your breath. Deep breathing calms your nervous system and gives your mind the space to slow down. It’s a simple technique that helps prevent impulsive reactions. - Keep a journal
Writing down your thoughts is a great way to get them out of your head. Getting them onto paper helps you see them more clearly and objectively. Often, what seems like an overwhelming thought in your mind looks much smaller once you’ve written it down. - Label Your Thoughts
Give your thoughts a label. Is this a worry? A fear? A passing feeling? By naming the thought, you create distance from it. You recognise that it’s not a command but just one of many suggestions. - Re-frame the Thought
Once you’ve identified an unhelpful thought, ask yourself, “Is this really true?” Challenge it. For example, if you think “I’m going to fail,” reframe it by saying, “I may be nervous, but I’m prepared and capable.” This shift in perspective helps weaken the power of negative or irrational thoughts.
By practicing these techniques, you develop the ability to pause and consciously choose which thoughts you want to follow and which ones to let go of.
Why This Matters: Long-term Benefits
Gaining control over your thoughts can have profound effects on your life.
Decision making
It improves decision-making because you’re no longer at the mercy of fleeting or irrational thoughts.
When you can choose which thoughts to entertain, you make clearer, more considered choices in both personal and professional roles.
Mental well-being
This also boosts mental well-being.
Instead of getting overwhelmed by negative thoughts, you learn to distance yourself from them, reducing anxiety and stress.
Improve relationships
As you practice this, you’ll find that your relationships improve too.
By responding more mindfully rather than reacting impulsively, you communicate more effectively and strengthen connections with others.
Improve productivity
Finally, it leads to better productivity.
When you can filter out distractions or unhelpful thoughts, you stay focused on what truly matters. In the long run, mastering this skill builds resilience.
You become more grounded, confident, and able to handle whatever life throws your way—because you know your thoughts don’t have to control you.
Summary: How To Control Your Mind From Unwanted Thoughts
Remember, your thoughts are not orders, unless you accept them as such.
They’re just suggestions—some helpful, some not so much.
By taking a few moments, you always have the choice to follow the thoughts that serve you and dismiss the ones that don’t.
By practicing mindfulness, using strategies like deep breathing and journaling, and reframing negative thoughts, you regain self-control over your mind.
It may not happen overnight, but with practice, you’ll start to notice the space between your thoughts and your reactions getting bigger.
And in that space, you’ll find freedom—the freedom to choose, to act intentionally, and to lead a more balanced, thoughtful life.
What do you think?
😉
Richard
