“Your energy introduces you before you even speak.” — Unknown
Our thoughts shape our experiences in powerful ways, influencing how engaged we feel in both work and home environments. The relationship between what we think and how energetically involved we are with our tasks, relationships, and personal growth is direct. By developing a deeper awareness of our thinking patterns, we can increase our levels of engagement, enhance productivity, and ultimately lead more fulfilling lives.
Practice the Discipline of Awareness
The first step to understanding how your thinking affects your engagement is to practice the discipline of awareness. This means consciously noticing your thoughts throughout the day, without judgment. Observe what you’re thinking about and how those thoughts are impacting your energy and engagement levels.
Are your thoughts focused on what you must get done, or are they aligned with things that energize you? Do you notice any patterns of distraction or self-doubt? Becoming aware of these thought patterns is essential to understanding how they drive or diminish your motivation and engagement. Without awareness, we are likely to fall into automatic habits of thinking that may drain our energy, keeping us from being fully engaged in our work and personal life.
Try the “Watching the Thinker” Exercise
A helpful practice to build this awareness is the “watching the thinker” exercise. For the next week, take a minute during the day to pause and reflect on what you are thinking about. Simply observe your thoughts as if they were clouds passing by. This exercise helps you become more aware of the subtle and automatic thought patterns that might be driving your behavior.
For example, you might notice that you tend to focus on upcoming tasks with anxiety or replay a conversation with a colleague or family member. By watching your thoughts without judgment, you can better understand how they shape your mood, energy, and engagement at any given moment. The key is to notice these patterns without reacting to them.
Use the “I Won’t, I Have To, I Need To, I Want To, I Get To” Framework
One practical way to assess the energy and engagement behind your thoughts is through the “I won’t, I have to, I need to, I want to, I get to” framework. This framework offers a simple yet profound way to gauge your level of empowerment and engagement:
- I won’t: Thoughts that reflect resistance and avoidance.
- I have to: Thoughts that indicate fear of a negative outcome, often accompanied by low energy.
- I need to: Thoughts that reflect a necessity but may still feel burdensome and sense of obligation.
- I want to: Thoughts that are aligned with your desires, fueling higher energy and engagement.
- I get to: Thoughts of gratitude and opportunity, which foster the highest levels of engagement and energy.
Shifting your thoughts from “I have to” or “I need to” to “I want to” or “I get to” can dramatically increase your level of engagement. This conscious reframing can turn a mundane task into something that feels more purposeful and enjoyable, creating a sense of empowerment.
Recognize and Manage Overthinking
It’s common to experience moments of overthinking, where your thoughts spiral into negative or limiting patterns. Recognize when this happens. Overthinking drains your energy, leading to decreased productivity and disengagement. You might find yourself fixating on what could go wrong, dwelling on past mistakes, or getting stuck in an endless loop of “what if” scenarios.
When you notice overthinking taking over, gently remind yourself to bring your focus back to the present. Engage with the task or conversation at hand and let go of the need to control outcomes. This simple shift in awareness can help restore energy and re-engage you with the present moment.
Practice Acceptance of Your Thoughts
One of the most effective ways to manage your thinking and maintain engagement is to practice acceptance of your thoughts. Often, we judge ourselves harshly for thinking certain things, or we resist uncomfortable thoughts. This resistance creates internal conflict, draining your energy and leaving you feeling mentally fatigued. In dealing with energy, what we resist, persists.
Instead, practice accepting your thoughts for what they truly are; temporary and changeable. When you accept your thoughts without judgment, you create mental space. This space allows you to shift towards more positive, productive thoughts that align with your goals and values. Acceptance can reduce the friction caused by overthinking, helping you stay engaged and motivated throughout the day.
Build the Habit of Self-Observation
At the core of all these practices is the habit of self-observation. By consistently watching your thoughts and understanding their impact on your energy and engagement, you create the opportunity to consciously choose more empowering thought patterns. This isn’t about controlling your thoughts but becoming aware of them, recognizing which ones serve you, and making a conscious choice to align with thoughts that foster engagement, positivity, and productivity.
Ultimately, your thoughts are powerful tools that shape your reality. By developing a habit of self- observation, practicing awareness, and embracing acceptance, you can cultivate a mindset that increases your level of engagement both at work and at home. And as you become more mindful of your thoughts, you’ll find it easier to shift from limiting beliefs to empowering ones—ones that fuel your engagement, energy, and success.