Negative thoughts can often have a significant impact on our mental well-being and overall outlook on life. It is important to find effective ways to track and manage these thoughts in order to promote a more positive mindset.
One helpful technique for tracking negative thoughts is the use of a tally system. By implementing a tally system, individuals can gain insight into the frequency and patterns of their negative thoughts, allowing them to take proactive steps toward changing their thought patterns and improving their mental health.
What is a Tally System?
A tally system is a simple and effective way to keep track of occurrences or events. In the context of tracking negative thoughts, a tally system involves recording each time a negative thought arises. This can be done using a pen and paper, a digital note-taking app, or even a specialized journal designed for tracking thoughts. By visually representing the frequency of negative thoughts, individuals can better understand their thought patterns and take steps towards addressing them.
- Visualization: Tally marks provide a visual representation of negative thoughts, making it easier to see patterns and trends.
- Simplicity: The simplicity of a tally system makes it accessible and easy to implement for individuals of all ages.
- Flexibility: Tally systems can be adapted to suit individual preferences, whether through digital tools or traditional pen and paper methods.
This system can be simple and analog, or you can create a digital tracker depending on your preference. Here’s how it works:
1. Choose Your Tracking Method:
- Pen and Paper:
- Create a table with two columns: “Caught Negative Thoughts” and “Reframed Thoughts.”
- Each time you catch a negative thought, mark a tally in the first column.
- When you successfully reframe it, mark a tally in the second column.
- Digital App:
- There are many habit tracker apps available that allow you to create custom trackers.
- Look for one with a simple interface where you can easily increase counts for “Caught Negative Thoughts” and “Reframed Negative Thoughts.”
- Fidget Object:
- You can use a small object, like a bead or a stone, to represent your tallies.
- Move the object to a different pocket or container each time you catch a negative thought.
- When you reframe it, move it back.
2. Examples of Catching and Reframing Negative Thoughts:
Here are some examples to illustrate the process:
- Situation: You miss the bus and think, “This is the worst! I’m going to be late for work.” (Caught Negative Thought)
- Reframe: “Okay, I missed the bus, but I have time to call ahead and let them know. I can take a cab or rideshare to get there faster.” (Reframed Thought)
- Situation: You’re giving a presentation and stumble over your words. You think, “I’m such a failure. Everyone must think I’m incompetent.” (Caught Negative Thought)
- Reframe: “Take a deep breath. Everyone makes mistakes. I can get back on track and finish this presentation strong. Maybe I can even use some humor to acknowledge the stumble.” (Reframed Thought)
- Situation: A friend cancels plans at the last minute. You think, “They don’t even care about me. Why do I always get left out?” (Caught Negative Thought)
- Reframe: “Maybe something unexpected came up for them. I can reach out and see if they want to reschedule, or maybe I can make plans with someone else.” (Reframed Thought)
3. Tracking Benefits:
By keeping track of your tallies, you can:
- Gain Awareness: See how often negative thoughts pop up and how effective you are at reframing them.
- Celebrate Progress: Over time, you’ll see an increase in reframed thoughts, which is a sign of positive change.
- Stay Motivated: Tracking helps you stay mindful and motivated to continue challenging negative thought patterns.
Remember, this is a practice that takes time and effort. Be patient with yourself and celebrate your successes along the way!
Get your copy of the Reframed Thoughts Tally System
Instructions:
- Click here to get a copy of the Reframed Thoughts Tally System for Google Sheets.
- Once the document opens in a new window, click “File”, then select “Make Copy”
- In the Popup, give your copy a name or not 🙂 and click the “Make Copy” button.
- Now that you have your copy in your Google Drive.
- In cell A2, we entered today’s date using the formula
=TODAY(). You can drag this formula down to automatically populate future dates. - Whenever you catch a negative thought, enter a “1” in the corresponding cell under “Caught Negative Thoughts” (e.g., cell B2).
- If you successfully reframe the negative thought, enter a “1” in the corresponding cell under “Reframed Thoughts” (e.g., cell C2).
This simple table will help you track your progress in catching and reframing negative thoughts. Remember, consistency is key! The more you practice, the easier it will become to identify and challenge negative thought patterns.