This column comes from Christina L. Davis, a professor of government at Harvard, and Hahrie Han, a professor of political science at the University of California, Santa Barbara. Thoughts refer to the mental processes that we have when thinking about different situations while behaviors refer to the actions that we take as a result of that thought process. Understanding the two in relation to one another invites a deeper understanding of our human psychology and how we can implement change for the better.
What Are Thoughts?
But what are thoughts, in essence, if not the ideas we harbor in our minds as intangible objects? These may range from quick realizations to elaborate thoughts. Many thoughts are simply spontaneous, emerging in response to internal forces (like past experiences, beliefs, and emotions) and external stimuli (such as our environment or our interactions with others).
They can be positive or negative, rational or irrational, and can affect the way we see ourselves, others, and the world around us. For instance, if you are trying to do something difficult, positive thoughts can increase motivation whereas negative thoughts create doubt and may make you anxious.
What Are Behaviors?
Behaviors are how we demonstrate our thoughts, feelings and attitudes. They encompass voluntary actions (such as talking, moving, or laboring) and involuntary responses (like blinking or reflexes). Specifically, behaviors are the result of interactions between cognition, emotion, and the context of the environment in which individuals find themselves. As we observe thought, it almost invariably results in behavior, however implicit.
So, for example you might think about how amazing you’re going to feel doing a workout, so now you’re likely to take action and actually go do some exercise. But if you consider how long and hard a workout will be, you may skip it altogether. The way we think and act this way creates our daily routine/ lifestyle.
Changing our thoughts and behaviors
The most significant way in which our thoughts and behaviors are connected is through a process known as “cognitive-behavioral patterns.” It proposes that our thoughts can direct our behaviors but that behaviors can also be directed by our thoughts.
- Thoughts Lead to Behaviour: Our mental state is responsible for our action. For example, if we think we can be good at something, we will be more likely to do what we need to do to succeed at it. Conversely, when we have negative beliefs about our capabilities, we may engage in procrastination or avoid challenges altogether.
- Behaviors Influence Thoughts: Behaviors also influence thoughts. It may not feel right at first, but acting on a behavior can change how we think. For example, someone who has social anxiety will attend social events, and with each interaction, feel slightly less anxious and so notices more positive and less negative thoughts about socialising.
CBT (Cognitive Behavioral Therapy): A Change Tool
Cognitive Behavioral Therapy (CBT) is one of the best ways to address negative thought patterns and behaviors that may not be helping you. CBT is predicated on the concept that individuals can change their behavior — and therefore their mental health outcomes — by identifying and changing harmful thoughts.
CBT helps the individual realise and understand their negative or distorted thoughts and to challenge and replace those thoughts with healthier and more positive ways of thinking. When people change their thoughts, they begin to engage in better behaviors, reinforcing the broader positive cycle of change.
Mindfulness: The Mind-Behavior Link
Here are some ways to help create a positive link between thoughts and behaviors:
- Find Focused Practices: The first path to noticing patterns is being more aware of your thoughts and behaviors. By journaling or practicing meditation, you’ll be able to reflect and see exactly how the thoughts that pop into your mind eventually result in certain behaviors and outcomes.
- Challenge Negative Thinking: If you catch yourself in negative or unhelpful thinking, interrogate that thinking. Consider whether they are founded on facts or assumptions. With that comes replacement of negative thinking with more balanced thinking which leads to more healthy behaviours.
- Be Realistic: Break down tasks into achievable steps. Small successes can produce positive thinking and propel you to take actions that will become productive as you experience results.
- Reward Yourself: Offer yourself positive rewards for good behavior. It could be as basic as recognizing your effort or rewarding yourself when accomplishing a task.
- Get Help: Sometimes our thoughts and our behaviors can be too deeply entrenched to change for ourselves. Therapists or counselors can offer valuable insight into breaking through the mental barriers you may be facing.
Final Thoughts
Also, thoughts and behaviors have the strongest effect on our lives. And with this insight into how our thoughts cultivate our actions, we can use this to consciously promote our more positive behaviours, that spring from positive thought processes. Through therapy, self-reflection or goal setting, we can draw on the mind-body connection to lead lives that are healthier and more gratifying.
