Think Better, Live Better: How a Thought Diet Will Change Your Life

Imagine if the key to improving your physical health isn't just about the food you eat or the exercises you do but also about the thoughts you entertain.  Welcome to the concept of the thought diet, where the quality of your thoughts directly impacts your well-being.  

Just as you wouldn't feed your body junk food every day, it's important to avoid feeding your mind "junk thoughts" that can leave you feeling drained, anxious, or unhealthy.  We have between 20,000 to 70,000 thoughts per day.  This number represents a continuous stream of thoughts, both conscious and subconscious.  However, many of these thoughts tend to be repetitive—some studies suggest as much as 80% of them are recurring from previous days, and a significant portion can be negative.  

The concept of a thought diet underscores the importance of managing the quality of one's thoughts to promote well-being, and this article explores how putting your mind on a thought diet can help you become mentally and physically fit, boost your happiness, and ultimately transform your life.

The Concept of a Thought Diet

The thought diet works just like any other diet—it's all about being mindful of what you're "feeding" your mind.  Every day, we encounter a multitude of inputs: news, social media, conversations, and even our inner dialogue.  Without realising it, many of us are consuming a diet rich in negativity, criticism, and anxiety.  Like unhealthy foods, these types of thoughts accumulate over time and significantly impact our mental and physical health.

By monitoring and filtering the thoughts that enter your mind, you can begin to cultivate a mental diet that nourishes rather than depletes you.  Positive, uplifting thoughts—just like nutritious foods—can energise you, promote happiness, and reduce stress.  In contrast, negative thoughts can weigh you down, create mental clutter, and ultimately contribute to stress and ill health.

To truly understand the power of a thought diet, it's important first to recognise the thoughts shaping our mental well-being.  Let's dive into the healthy and unhealthy thought profiles to see how they impact our day-to-day lives.

The Healthy and Unhealthy Thought Profiles

Healthy thought profiles include:

• Curiosity: Asking questions and exploring new ideas keeps your mind flexible and engaged.

• Creativity: Engaging in imaginative thinking and finding new solutions to problems is energising.

• Positivity: Focusing on the good in situations brings a sense of hope and well-being.

• Gratitude: Recognising and appreciating the positive aspects of life provides a powerful boost to mental and physical health.

• Compassion: Empathy towards yourself and others can reduce stress and improve relationships.

• Growth Mindset: Embracing challenges as opportunities to learn and grow fosters resilience.

• Mindfulness: Being present in the moment helps you avoid dwelling on the past or worrying about the future.

Unhealthy Thought Profiles include:

• Worry/Anxiety: Thoughts focused on fear and uncertainty drain mental energy.

• Negative Self-Talk: Critical or self-doubting thoughts undermine self-worth and lead to stress.

• Resentment/Grudges/Anger: Holding onto negative emotions about past events keeps the mind weighed down.

• Jealousy/Envy: Comparing yourself to others in a negative light leads to feelings of inadequacy.

• Overwhelm/Helplessness: Feeling stuck or paralysed by responsibilities prevents progress and creates stress.

• Blame/Victim Mentality: Focusing on external factors and believing you have no control keeps you feeling powerless.

Sara's Story: An Example of the Thought Diet in Action

Meet Sara, a 42-year-old mother of two and a full-time project manager at a busy corporate office.  Like many people, Sara juggles multiple responsibilities—family, work, and her social life.  She starts her day early, reaching for her phone to scroll through the news before even getting out of bed.  The headlines scream negativity: job cuts, global unrest, natural disasters.  By the time she puts the phone down, she already feels tense.  "Another day of stress," she sighs, heading into the shower.

On her drive to work, Sara listens to a morning talk show where the hosts debate the latest political controversy.  At work, it's back-to-back meetings, each more stressful than the last. During lunch, she and her colleagues gossip about their boss and complain about everything from their workloads to their paychecks.  By the time Sara heads home, her shoulders are tight, her stomach churns from the constant stress, and she feels utterly drained.  Even the kids' voices seem too loud as she tries to unwind by scrolling through social media—only to be bombarded with posts of people who seem happier, wealthier, and more successful than she is.

At night, Sara wonders why she always feels tired, stressed, and defeated. She blames her hectic schedule, but deep down, she feels something else is off.

Enter Julie, Sara's childhood friend, who has always been a positive force in her life.  When Sara shares her frustrations over a cup of coffee one weekend, Julie listens and then asks, "What kind of diet are you on?"

Confused, Sara replies, "Diet?  Well, you know I've been trying to eat healthier, but I can't seem to find the energy."

Julie shakes her head with a smile.  "Not your food diet—your thought diet."

Sara is puzzled, so Julie explains further: "Just like junk food can make your body feel sluggish, junk thoughts can make your mind feel exhausted.  Think about what you've been 'feeding' your mind lately: negative news, workplace gossip, social media comparisons.  It's like filling up on mental junk food all day."

Sara hadn't thought of it that way before, so Julie continues, "I've been on a 'thought diet' lately, and it's changed everything.  I've started paying attention to what I let into my mind.

Before I head out in the morning, I spend ten minutes with my eyes closed and let my imagination take me to beautiful places.  I also visualise the fantastic impact of positive changes on my and others' lives.  It's like I know this will happen.  Then, instead of listening to the news on my way to work, I listen to something uplifting, like an inspiring podcast or a playlist that makes me feel good.  At work, I try to stay away from the gossip and focus on the parts of my job that give me a sense of purpose.  And I've learned to filter out social media posts that make me feel like I'm falling behind."

Intrigued, Sara asks, "But how do you avoid all the negativity?  It's everywhere."

Julie nods.  "It's not about avoiding everything, but about choosing what to focus on.  If you're constantly consuming stress, your mind gets weighed down.  But if you start feeding it more positive, nourishing thoughts, it becomes lighter and more energised.  You know, like when you eat clean food, and your body feels better."

Julie suggests that Sara try a "mindful intake" practice for a week.  She hands her a notebook and says, "For the next few days, keep track of what you're mentally consuming. Every time you feel drained or anxious, write down what you were reading, watching, or thinking about just before.  Then, try replacing that junk thought with something that uplifts you.  It's like swapping out chips for a salad—your mind will feel the difference."

Sara decides to give it a try.  She starts small, replacing her morning news scroll with a short walk outside and listening to upbeat music on her commute.  At work, she focuses on connecting with colleagues in a more positive way, skipping the gossip and ending her day by reflecting on something good that happened.  In the evenings, instead of social media, she reads a book that brings her joy.

After a week, Sara notices a shift.  She still has the same responsibilities but feels more in control of her mind and emotions.  By filtering out the "mental junk food" and feeding her mind better thoughts, she starts to experience a calmness she hasn't felt in years.  She feels more connected to her family, more focused at work, and more at peace with herself.

Sara's transformation reminds her that, just like her body thrives on a healthy diet, her mind can flourish when she nourishes it with the right thoughts.  From that day forward, she commits to sticking to her thought diet, knowing that it's the recipe for a happier, more energised life.

Micro-conflicts: The Subtle Tensions We All Face

Sara's journey highlights the importance of managing what we consume mentally, but there's another layer to consider: the micro-conflicts that subtly impact our mental state daily.  While Sara took steps to change the overall quality of her mental intake, it's equally crucial to recognise the tiny tensions that arise within and often go unnoticed.  These micro-conflicts are the hidden mental junk that can accumulate and take a toll on our well-being.

Understanding Micro-conflicts: The Hidden Mental Junk

Micro-conflicts are insidious mental tensions or lingering feelings of discomfort that slowly creep up on us, often going unnoticed until they build up into major stressors causing anxiety and even physical health problems.  They often represent a tension between how one wants things to be versus how they actually are.

Unlike major stressors that are easy to identify, micro-conflicts are subtle, arising from everyday situations that we may overlook.  For instance, a colleague's remark that makes you feel inadequate, hearing negative news, being around individuals with a negative mindset, feeling ignored in a personal or social relationship, or seeing someone's "perfect life" on social media are all triggers for micro-conflicts that linger in your mind. 

When questioned about stressors, individuals might say, "Everything is fine" because these conflicts are subtle.

Interestingly, even seemingly healthy pursuits—such as diets, exercise routines, or meditation practices—can create micro-conflicts if they become sources of obsession or pressure.  People often fixate on achieving perfection in these areas, which creates unnecessary stress and detracts from their overall well-being.  Obsessing over food types and exercise routines or sticking rigidly to meditation schedules can inadvertently lead to mental fatigue and anxiety, turning healthy habits into sources of micro-conflicts.

The key is balance.  Just as a healthy physical diet isn't about eliminating all indulgences but rather making conscious choices, a healthy thought diet involves creating flexibility and compassion for yourself in your health pursuits.  By managing these micro-conflicts, you can prevent them from turning into larger sources of stress.

Scoring Your Thoughts: Creating Awareness of Right-Brain versus Left-Brain Thinking

One practical way to implement a thought diet is through a thought-scoring system.  This system allows you to objectively assess the types of thoughts that dominate your waking hours.

Consider the impact of right-brain versus left-brain thinking as a foundation for such a scoring system.  It's important to note that the brain is highly interconnected, and both hemispheres work together for most activities.  However, the concepts of right-brain and left-brain thinking hold value as a metaphor for understanding different modes of thinking. 

The left-brain is characterised by logical, analytical, and sequential thinking - it is focused on problem-solving and breaking down details.  In contrast, the right-brain is known for creativity, emotional awareness, and seeing the bigger picture.  It's where imagination, holistic thinking, and intuition thrive.

Spending the day worrying, resenting, fearing bad outcomes and analysing matters you have no control over are thoughts typically associated with left-brain thinking and will negatively impact your score.  Conversely, spending time in gratitude, creativity, curiosity, or mindfulness would demonstrate right-brain activity and add positive points to your score.

It is important to note that left-brain thinking plays a vital role in your career, profession and other 'business' aspects of your life and thoughts under these categories count as neutral thoughts.

The thought scoring system is a practical way to bring awareness to the type of thoughts that dominate your day. Tracking these points over time helps you understand your mental habits and take conscious steps towards a healthier mindset.

Thought Scoring System: A 'calorie counter' for your mind

To make the concept of a thought diet actionable, here is a simple scoring system that will help you objectively assess your mental patterns.  The thought scoring system brings awareness to mental habits and directly impacts physical health.

The point allocation (+3, +2, -3, etc.) reflects the varying degrees of influence that different thought types have on our overall well-being.

For example:

Positive thoughts like gratitude or compassion (+4) were given higher scores because they deeply affect both mental and physical health.

Thoughts like curiosity or creativity (+3) were slightly lower since, while beneficial, they are less transformative in some contexts.

Negative thoughts like resentment or anger (-4) were more heavily penalised due to their strong detrimental impact compared to less intense negative thoughts like anxiety or worry (-3).

Positive Scoring Thoughts:

• Curiosity: +3 points for every moment you ask questions or explore new ideas.

• Creativity: +3 points when you engage in imaginative thinking or develop new solutions.

• Positivity: +3 points for focusing on the good in any situation.

• Gratitude: +4 points for acknowledging things you are grateful for.

• Compassion: +4 points for showing empathy to yourself or others.

• Growth Mindset: +3 points when you embrace challenges or see setbacks as opportunities for growth.

• Mindfulness: +3 points for moments of being present in the now.

Negative Scoring Thoughts:

• Worry/Anxiety: -3 points for fear-based or anxious thoughts.

• Negative Self-Talk: -4 points for critical or doubting thoughts about yourself.

• Resentment/Grudges/Anger: -4 points for holding onto past negative emotions.

• Jealousy/Envy: -3 points for comparing yourself negatively to others.

• Overwhelm/Helplessness: -4 points for feeling stuck or powerless.

• Blame/Victim Mentality: -4 points for focusing on external factors and feeling no control over them.

Neutral Thoughts (0 Points): Some thoughts aren't inherently positive or negative but are routine and necessary.  For example, work-related thoughts, planning tasks or thinking through logistical details for the day are all neutral thoughts.

How to Implement the Thought Scoring System in Daily Life

To make the thought scoring system a seamless part of your routine, follow these simple steps:

1. Morning Intention Setting: Start your day by setting an intention to activate your right-brain.  A good way to do this is to sit comfortably and close your eyes for 10 minutes while actively engaging your right-brain.  Creative, loving, exploratory, imaginative or fun thoughts are examples of right-brain thinking.

2. Track Your Thoughts Throughout the Day: Keep a small notebook or use a note-taking app to record your thoughts easily.  Each time you notice a significant thought—positive or negative—take a moment to record it and assign it a score.  You don't need to capture every thought but focus on those that stay for more than a moment and impact your mood or energy levels.  Record the date and time of every entry.

3. Daily Reflection: At the end of each day, take five to ten minutes to reflect on the thoughts you recorded.  Add up your scores to get a sense of how your day went in terms of mental well-being. 

4. Identify Patterns: Over time, look for recurring patterns.  Are there specific situations or triggers that consistently lead to unhealthy thoughts?  Identifying these can help you take proactive steps to avoid or reframe them.

5. Set Goals for Improvement: Use your scores to set goals.  For example, you might aim to increase the number of gratitude moments or reduce negative self-talk by half over the next week.

6. Celebrate Progress: Recognise and celebrate your progress.  Even small improvements in your thought scores are steps towards a healthier, happier mindset.

Health Implications of the Thought Diet

Unhealthy thoughts such as worry, anxiety, resentment, anger, and negative self-talk lead to the release of stress hormones like cortisol, adrenaline, glutamate and nor-epinephrine. Chronic exposure to these hormones can result in increased inflammation, weakened immune function, and a higher risk of physical ailments such as heart disease, digestive issues, and chronic fatigue.  Over time, these negative thought patterns contribute to the development of stress-related diseases and impact one's ability to recover from illness.  We now know that chronic inflammation is the root cause of most of the major diseases, including cancer, Alzheimer's and Parkinson's disease.

Conversely, healthy thought profiles such as gratitude, positivity, mindfulness, and compassion release endorphins, dopamine, oxytocin and serotonin—neurochemicals that promote relaxation, improve mood and reduce stress.  Positive thoughts have been shown to enhance immune function, reduce inflammation, and promote faster recovery from physical ailments.  Increasing the frequency of these healthy thought patterns will create a supportive environment for mental and physical health.

Thoughts, whether positive or negative, influence the body's physiological state.  Maintaining a balanced thought diet can mitigate the harmful effects of stress, enhance your overall well-being, and maintain hormonal balance to support your body's natural healing processes.

Conclusion

Just as you would plan meals to nourish your body, start planning the thoughts you let into your mind.  Notice the micro-conflicts that arise, be mindful of the content you consume, and choose thoughts that uplift and energise you.  You will notice a significant difference in your mental clarity, emotional balance, and physical health with practice.

Like a skilled chef who chooses ingredients carefully to balance flavours for a masterpiece, we must learn to balance our thoughts for a transformed and healthy life.  

The recipe for a better life is in your thoughts; choose your ingredients wisely!