Happiness is determined by "perception" rather than "reality"
- Health Wellness
- May 1
- 4 min read
Updated: May 9
ここに英語への翻訳を提供します：
It is said that we have approximately 60,000 thoughts per day. Of those, 80-90% are unconscious, repetitive "thought habits." It's said that humans consciously "think" with their brains only about 2% of the time. In most cases, our thinking happens subconsciously.
"Too many things to do," "Always thinking about something," "Can't shake off fatigue even after sleeping"—it's especially for business professionals experiencing these issues that I want to recommend this 3-day thought observation challenge.
The key is not simply to "stop your brain," but to become aware of "what you are thinking about right now". By visualizing the noise of your thoughts, you can optimally allocate your mental resources and improve the quality of your thinking.
It may sound difficult, but we can ride a bicycle after just a few practice attempts. When riding a bicycle, we don't think, "Right foot, then left foot." "Thought habits" are the same—although they may need retraining at first, they eventually become second nature.
Why is this training necessary?
Because your interpretation determines your results.
Reset Your Mind with the 3-Day "Thought Observation Challenge"
Becoming aware of these "circular thoughts" and selecting only what you need can surprisingly bring mental clarity. As your feelings become more organized, your sense of happiness increases significantly at the same time.
What I'd like to propose here is the 3-day thought observation challenge.
Day1：Keep a Thought Log
First, observe what kinds of thoughts arise. The task is simple. Narrate what's happening in your mind. During breaks between work tasks or while commuting, take just 10 seconds to verbalize "What am I thinking about right now?" It's fine to quickly jot this down in a note.
If you find yourself getting distracted, it's OK to just broadly categorize thoughts like "anxiety about the future" or "task overload."
"Things that felt unpleasant"
"Things that made you anxious"
"Things that brought your mood down"
If at this point you realize "I'm pretty tired," that's already a significant first step. Simply giving names to your thoughts begins the process of organizing your mind.
Time | Situation | Thoughts that came to mind | Mood (scale of 5) | Notes (insights, etc.) |
Example) 10:30 | Preparing for meeting | "Will I finish this material in time?" "I'm worried about speaking well" | 😐 3/5 | Realized I have many anxieties about the future |
Doing this 3-5 times per day is sufficient. Using a smartphone reminder works well too.
⇨ Day 1 is for understanding your current "thought patterns."
Day 2: Recognize Low-Productivity Thoughts
On the second day, don't just notice your thoughts, but ask "Does this way of thinking move me forward?" and become aware of recurring negative or unnecessary rumination. It's also recommended to challenge these thoughts a bit.
"Is that really happening now? Or is it just a future prediction show?"
"Haven't I thought about this many times already? Is this a rerun?"
"Hey, isn't that just a 'greatest hits of assumptions'?"
Check the themes that appear repeatedly
☐ Worries (anxiety about the future)
☐ Regrets/reflections (thoughts about the past)
☐ Self-criticism (focusing on what you can't do)
☐ Others' evaluations or comparisons
☐ Repeating TODOs and chores
☐ Other (________________)
🔍 Reflection Questions
Is this thought helping me move forward?
Is this thought necessary right now? Or am I just thinking in circles?
As you become aware of your mental habits, you'll gradually be able to create some distance from them. When the sense that "I am my thoughts" begins to loosen, mental space expands.
⇨Day 2 is for challenging the "thought habits" that lower your performance.
Day 3: Consciously Choose "Constructive Thinking"
On the third day, after observing your thoughts, ask yourself "Does this thought make me happy?" Switch from anxiety-based thinking to solution, creation, and action-based thinking.
"Does this thought make me happy?"
If YES, continue with it.
If NO, gently suggest to yourself, "Should we try a different perspective?"
"If I were to think differently, what possibilities might exist?"
Shift toward "what can I do" and "what options do I have."
Observed thought | Shift question | Alternative perspective or action? |
Example) "What if I fail?" | What's one step I can take now? | "I'll focus on communicating the key points first" |
🎯 The key is to focus on "what can be done" rather than "what the problem is."
By simply choosing "kinder perspectives toward yourself," the quality of your thinking will gradually change.
⇨Day 3 is for rebooting your mental state and improving concentration.
🧠 Final Review
What I noticed about my thought habits: ______________________
The point that drained me the most: ______________________
Helpful switching methods for me: ______________________
Habits I want to incorporate going forward: ______________________
Increase Both Happiness and Results
Left unattended, thoughts tend to loop in their habitual patterns. However, simply pausing to observe and rechoose increases the "comfort" in your daily life.
The aim of this work isn't mindfulness or self-help, but rather organizing your "brain's thinking stamina." What's needed in business settings is the ability to select relevant information and make decisions without hesitation.
To regain these abilities, why not first turn your attention to the state of your own mind?
Are you feeling stressed? The "Healing Through Writing" page is recommended.
