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Know Thyself › The Value of You › Lesson 3 of 11
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YOUR MIND

Module 2 · 8 min

Your mind is a resource too. Let's see how it works.

Try this first: Brain on autopilot

A 2-minute experiment. Name the colour of each word, not the word itself.

What just happened?: Automatic vs deliberate

Your brain has two ways of working. Tap each one.

Automatic thinking reads the word: fast, effortless, hard to stop. Deliberate thinking names the colour: slower, needs attention, can override.
  • Automatic · Reads the word. Fast, effortless, hard to stop.
  • Deliberate · Names the colour. Slower, needs attention, can take over.

From situation to reaction: The first thought arrives by itself

In a stressful moment, our first thought can also arrive automatically. Tap each step.

Situation, then automatic interpretation, then reaction in body, emotion and behaviour
  • Situation · Example: I get 42% in a Maths test.
  • Automatic thought · "I am useless at Maths."
  • Reaction · Body: heart beats faster. Emotion: anxiety. Behaviour: avoid Maths, stop practicing.

Your turn: Threat or challenge?

The same situation can feel like a threat or a challenge. For each thought below, tap Threat or Challenge.

The same situation seen as a threat leads to anxiety and avoidance; seen as a challenge leads to looking for solutions
  • "I can't cope with this." (Threat: Threat thoughts bring more anxiety and avoidance.)
  • "This is difficult. What can I do?" (Challenge: Challenge thoughts help you look for solutions.)
  • "Everyone will laugh at me." (Threat: This narrows your focus to fear.)
  • "What can I learn from this?" (Challenge: This helps you use your resources.)
  • "I'll never be good at this." (Threat: "Never" is rarely true. It's an automatic thought, not a fact.)

What you can do: Pause before the chain grows

One thought leads to another. A short pause can change the track.

Thoughts chain into emotion and action; a pause lets you breathe, notice, step back or ask what you would tell a friend
  • Breathe slowly · Three slow breaths calm the body.
  • Notice something around you · Bring your attention back to now.
  • Step back · Will this matter in a year?
  • Be your own friend · What would I tell a friend in this situation?

Remember: A thought is not a fact

You can notice a thought, question it, and choose what to do next.

“A thought is not automatically a fact.”

Play: The Thought Railway

Every stressful moment arrives at a junction. Who chooses the track?

Thinking and feeling: The rider and the elephant

Your thinking and your emotions need to work together. Tap each one.

A small rider pulling on a rope tied to a large, stubborn elephant
  • The rider · Your thinking. Plans, sets the goal, knows where to go.
  • The elephant · Your emotions. Fear, desire, self-belief, habits, motivation.

The idea: Who really decides?

Rider and elephant idea adapted from the book Switch, by Chip and Dan Heath.

“The rider may keep saying "go towards the goal". But if the elephant is frightened, doubtful or resisting, you will not move.”

What helps: How to move the elephant

  • Notice what holds you back: fear of failure, fear of being laughed at, peer pressure
  • Give it a reason: "I want to prove to myself I can do it." "I want to help my family."
  • Take small steps and get quick wins
  • Build habits, so it becomes easy
  • Shape your surroundings: phone in another room while studying
  • Use good feelings: curiosity, excitement, hope

Your turn: Pause & ponder

Think of a recent stressful moment. What was your first automatic thought? What could a challenge thought have been?

Apply: Try this week

When you notice a threat thought this week, pause. Take three slow breaths and ask: what would I tell a friend?

If difficult feelings stay with you for a long time, talk to someone you trust: a parent, a teacher or the school counsellor.

Well done!

Next: Module 3 · Beliefs & fears

Start Module 3 → · Back to the course