Thoughts about Thoughts 2 of 2

Free Me from OCD

In this episode, Dr. Vicki Rackner explores the power of thoughts and how they shape our lives. Building on the previous episode about the origins of thoughts, today’s focus is on the importance of intentionally choosing your thoughts and thinking on purpose. Through relatable stories and practical exercises, Dr. Rackner explains how thoughts create feelings, actions, and ultimately, the results in our lives. She offers actionable steps for shifting from reactive thinking to strategic thinking—helping you take control of your mental landscape and create the life you want.
Key Takeaways:
- You Are Not Your Thoughts: It’s important to understand that thoughts are separate from who you are. You are the thinker of your thoughts, and just because a thought arises doesn’t make it true or define you as a person.
- Curiosity Over Judgment: Rather than judging yourself for having certain thoughts, adopt a curious mindset. Ask yourself why certain thoughts pop up and how they might be influencing your actions and feelings.
- Choose Which Thoughts to Keep: Like fishing, you can decide which thoughts are worth keeping and which ones to throw back. Not every thought needs to stay.
- Thoughts Create Your Results: Our thoughts influence our feelings, which in turn affect our actions and inactions. Those actions then shape the results we experience in life. Learning to swap out unhelpful thoughts for more empowering ones can help change your life trajectory.
- Working Backwards: If you want a different result in your life, reverse engineer it by thinking about the actions, feelings, and thoughts that would lead to that result. Practice replacing limiting thoughts with ones that support your goals.
Actionable Steps:

1. Daily Thought Download: Write down the thoughts running through your mind each day without judgment. This will help you recognize which thoughts are shaping your actions.
2. Differentiate Thoughts and Facts: Learn to separate facts (things that can be objectively proven) from the thoughts you have about those facts. This distinction is crucial to understanding how your interpretation of facts can shape your experience.
3. Replace Judgment with Curiosity: When a challenging thought comes up, ask yourself: What feelings are associated with this thought? What actions does it prompt? What are the results of holding onto this thought?
4. Practice Thought Swapping: If you want different results, practice replacing limiting thoughts with empowering ones. For example, instead of thinking, “Things never go my way,” try, “I am open to things working out for me.”
5. Be Patient with Thought Transitions: Changing thoughts is a gradual process. Start by taking small steps toward your desired thought rather than forcing an immediate change.
Final Thoughts:
Thinking on purpose may sound simple, but it requires consistent practice. By intentionally choosing the thoughts you entertain, you can reshape your emotional and mental well-being. Remember, you are in control of your thoughts, and with time, you can cultivate the mindset that leads to the life you want.

Connect with Dr. Vicki Rackner:

• Website: FreeMeFromOCD.org
• Social Media: Follow Dr. Rackner on Instagram and Facebook for more insights and resources on managing OCD.