I regulate my thoughts, feelings, and choices every day to help improve intelligence, prevent cognitive decline, and reboot brain energy levels

Today I will not allow any thoughts to wander unchecked in my mind. I will carefully capture my thoughts

I pay attention to the words I say and remind myself that they reflect my mental state

I am the creator of my emotions, so I can control my emotions. The cause of my emotions has nothing to do with me, but I am responsible for the expression of them

I no longer feel angry at people who hurt me, I work on forgiving them because holding onto grudges and continuing to hate is damaging to my brain and mental health

I will remember that happiness is not an end goal but a part of the life cycle. Often, happiness comes from accepting the hardships, fears, and pain that life throws at me. This acceptance comes from deep within me and it brings me peace. happiness is a choice

I will always remind myself that anything worthwhile takes time

In any situation, I try to be open to possibilities. It doesn't matter if things don't go the way I thought they would. Many attempts will lead to many failures, but failure is the mother of success

I will always be grateful instead of focusing on what is wrong with my life

I was born for self-improvement, not competition. When I feel the need to compete or compare myself to others, I remind myself that we need each other and appreciate each other’s differences

Today, I will make an effort to reach out to others because I know it will help me too. Helping others helps clear my own thinking space, especially when I encounter difficulties.

Today I am going to make stress work for me, not against me. I know my stress response helps me focus and think clearly and flexibly

I am mindful of my expectations because expectations can have positive or negative effects on my neurophysiology

I know that I have the ability to choose, and the choices I make will change the structure of the brain, even affecting the genetic level. Today, I will make a choice and make sure the outcome is in a positive direction because I am in control of the process

①. Your own psychological activities at a certain moment: thinking, feeling, choosing

②. Your long-term thoughts and memories embedded in them: physiological memory, emotional memory, information memory

③.Communication with others and its impact on yourself and others

If someone makes you unhappy or disrespects you, imagine that you can put them in a box. Once they're in that box, even if you're looking at them or sitting next to them, you're blind to them and deaf to what they're saying. This allows you to temporarily isolate yourself from them, giving yourself a separate mental space to catch your breath and decide how to respond next.

Imagine a huge building with lots of windows, most of which are sealed. Put the negative thought that is bothering you into one of the windows and imagine that you are standing outside the window looking in. You can't climb into the window because it's inaccessible, but you can control anything in the window. Where you stand outside the window is always safe and nothing in the window can harm you. Whenever you're ready, you can process and reconstruct what's inside the window. With the help of the five steps of psychological management, you can stand at a safe distance and intuitively see the scene changes in the window

Imagine you are watching yourself in a movie. You can control every scene in this movie, and you can replay and edit each scene using the five-step method of psychological management. When you pause, you accept your problem; when you rewind, you process what is happening; when you play back, you reconstruct your thoughts.

It can effectively prevent other people's bad words from hurting you. It helps to create a mental boundary for you so that your mental space remains safe. Imagine that you are wearing a suit of armor. When those evil words attack you, instead of hurting you, they will bounce back to those evil people. You don’t have to pay attention to or accept negative words, just block them out

Think about the impact of your usual actions on others

Do you have any habits that might annoy, upset, or panic your loved ones, family members, or co-workers? Have you ever done something that went against your will and damaged your mental health, but you still had to do it? Is this the kind of thing that you have to do but have no choice about? What are the subconscious informational, emotional, and physical warning signs that you feel when you think about this bad habit, or when you become aware of it and notice that it upsets others or yourself?

Use the advantages of multiple perspectives to reflect

Do you think your own bad habits are the leading cause of damage to your relationships? How do bad habits affect you? Do you think it is necessary to change it? Why? Are there any incentives? Are your bad habits making others irritated, anxious, or upset? Have you ever done something that is harmful to your mental health, but you still insist on doing it, or something that you have to do but have no choice but to do?

Write down the answers to the above questions

Find bad habits: triggers, patterns, common themes, common reactions

Regarding this bad habit,

Its physiological trigger is __________.

The new information I want to tell myself is __________.

My new feeling is __________.

Now, let’s fill in the blanks:

When I feel the physical trigger of __________, I tell myself __________ and choose the feeling of __________.

It can also be simpler, such as:

When I start to feel __________, I

Think about times you have pleased others and notice emotions and feelings

What were your thoughts and feelings at that time? What are you thinking and feeling right now?

Ask yourself: Why do you say “yes” when you want to say “no”? What happened after you said "yes"? How do you feel? Is this helpful or harmful to you? When do you most want to please others? In what scene, situation or environment? Who do you most want to please? Why? What if you say "no"? Why don't you dare say "no"? Are you trying to hide an insecurity? Are you afraid of being alone?

Write down your thoughts on the above questions

Are there any triggers or patterns for these problems? Can you answer these questions in more depth?

Check what you have written

Are there any triggers or patterns? Can you give more insightful answers to some of these questions? How would you look at this issue from a new perspective and restructure your behavior and speech so that you are no longer trying to please others?

Spend more time practicing the five steps of psychological management to increase your self-esteem

Write a memo and pay special attention to how many times in a day you agree to do something that you don’t want to do.

Make yourself aware of past experiences of rumination

What physical and psychological warning signs have you noticed? How are you feeling mentally and physically right now?

Why do you feel this way? What motivates you to overthink? What are you overthinking? Are your thoughts based on facts or assumptions? How do you deal with overthinking?

Have you observed any triggers or patterns? Can you dig a little deeper into some of the questions and answers? What assumptions did you notice?

Do some physical activity immediately, such as sprinting or dancing

Do you feel lonely? Does being alone make you feel bad? When are you in your worst mood, when you are alone or when you are with others and they distance you and belittle you, making you feel lonely? In addition, think about whether you are willing to take the initiative to communicate with those around you

Think about why you feel this way

Why do you take the initiative to communicate with others? If you took the initiative to communicate with others, how would you do it? Does your approach work? What is the difference between simply being yourself and being an actively engaged self? When do you feel happy, when you do things for yourself or for others? What was the happiest moment in your life? Who are you with during these moments? Do you avoid connecting with others because you feel like you’re not good enough? Do you feel like you need to be "on" all the time when you're with other people? Why? Could it be that people-pleasing behavior is keeping you from forming deeper, meaningful relationships with others?

write the answer

How can you listen to others better? How can you step out of your own world and become part of a group? Can you help others by giving away food, helping with childcare, etc.?

How do you function within your own group? Can you have in-depth discussions with interesting people, challenge yourself and really open up? How to make integrating into a group a way of life? What patterns did you notice?

Choose one or two of the answers you wrote in the review steps and get started today

Commit to communicating meaningfully with others in this way or new ways every day (even if it’s just texting someone to say you miss them, that counts)

Collect information about your mental space before going to bed

Is your mental space chaotic or organized? Still a little organized? How do you feel physically and mentally? What moments of the day stand out for you? How did you feel about the day overall? What did you learn new today? Is there anything in particular about this day that makes you happy, sad, or anxious?

As you prepare for bed, recall the information and emotions contained in these thoughts. What thoughts do you wish you had in your mind before going to bed?

Ignoring or suppressing problems can lead to cognitive dissonance, which can disrupt your sleep and make you feel bad the next day

write down your thoughts

Write a short sentence and review what you have written

For example: "I know this problem is big, but I know I will find a solution. I may not be able to find a solution right now, but worrying about it will only make it worse." Write what you have written now Read it once. Have you ever noticed any thought patterns that appear multiple times throughout the day? What impact does this mindset have on your work or interpersonal communication? Have you spent enough time thinking? If you did get into an argument with someone or feel stressed, why?

Write a list at night of what you did and didn’t do today

What did you eat today? What did you eat this week?

How do you feel physically and mentally when you eat or buy groceries?

Think about the food, meals, and ingredients in your refrigerator, pantry, and shopping list. Are they real food (fresh and nutritious)? Do you eat when you are stressed, angry, or upset? How does eating at this time make you feel? Do you want to eat real food? Why did you choose to cook this food? How do you slowly integrate more real food into your life?

What is your relationship with food? Is it healthy? How do you feel after eating? Why do you feel the need to count calories? Why do certain foods or meals affect you? Do you care about food and eating just enough or too much?

Write down your current food choices and the answers to the questions

Write down what you ate, when you ate it, how you ate it, and how you felt physically and mentally before and after eating.

Have you noticed any patterns?

What do you want to eat? Why eat? Where will you buy food? Do you eat when you are stressed, angry or upset? How do you feel when you eat? Have you ever deceived yourself in the previous step of writing? What foods should you try to avoid? Which food do you eat more? What are your favorite ways to cook? What can you teach children about food and eating?

Take action today, but start small: How can you change one of your meals today so that it becomes “real food”? Or you could open your pantry or refrigerator and throw out those "food analogues"

How do you feel physically and mentally before and after exercise? When do you exercise best? When is the worst time? What is your overall attitude and feelings about exercise?

Why don't you want to exercise? Do you use exercise as a pastime or as a way to try to take control of your life? Why do you feel like this before or after a workout? What can you do to make exercise a sustainable habit in your life? What information about exercise might serve as motivation for you to keep going?

List a range of benefits of exercise. Think about what exercise you enjoy and see how you can incorporate it into your life. What simple exercises can you do right now?

Exercise is simply movement. Taking a walk or cleaning the house is also a good way to exercise

Develop an action plan that is organized and fun

Record your: thoughts, feelings, actions, reactions

If you already have an exercise routine, what else can you add to it? If you don’t have an exercise plan, when will you start? What motivates you to exercise? Is there room for improvement? How does exercise make you feel? How do you keep this momentum going? What patterns did you notice?

Check your thoughts while exercising, as negative thoughts can counteract the effects of exercise on fighting depression or anxiety

Participate in exercise with a positive attitude and observe changes in your mood

①.Get moving now! Take action today, never put it off until tomorrow, next week or next month

②.Small suggestions