Control Your Mind: Techniques, Examples, & Quotes​

A controlled mind is a mental state that is calm, focused, and aware. A controlled mind can focus attention where it matters, can acknowledge and accept thoughts that run through it without reacting negatively, and is not easily influenced by distractions. 

When you have a controlled mind, you can regulate your thoughts and emotions in an intentional manner to reach your goals, adapting your responses appropriately (Banich, 2009; Miyake et al., 2000). 

The opposite of a controlled mind is an uncontrolled mind. This is a mind characterized by impulsivity, distractibility, and a lack of focus. With an uncontrolled mind, you may not be able to regulate thoughts and emotions effectively, which can lead to anxiety or stress (Larzelere & Jones, 2008). Individuals with an uncontrolled mind may also find it difficult to ignore distractions or focus on tasks.​

We have to control our minds on a daily basis when we do things like prioritizing a to-do list, responding to emails, or driving to an appointment. Ultimately, having a controlled mind all comes down to where we dedicate our attention. 

According to research, one example of how we can control our minds is through the process of inhibition, which is when we choose one response over another (Miyake et al., 2000). For instance, when we’re trying to stick to a healthy diet, we can use inhibition to resist the temptation for snacks or unhealthy foods. Inhibition also helps us filter out distractions (van Moorselaar & Slagter, 2020), such as ignoring text messages while trying to work or study. 

Another way we control our minds is through mental shifting (Miyake et al., 2000). This is the ability to switch between tasks or adapt to different perspectives. 

For instance, think of what a busy day at the office looks like for you. You may need to jump on calls, send presentations, negotiate with clients, resolve conflicts, and attend meetings. Each of these situations requires a different set of approaches. With mental shifting, you can quickly transition between these different tasks and adapt your responses to the specific needs of each situation.

Having a controlled mind can have many benefits for multiple areas of your well-being, including physical, emotional, and mental. 

The main benefits of a controlled mind include:
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• Reduced stress
• Improved focus and concentration 
• Increased self-awareness and decision-making
• Improved relationships 

Let’s take a closer look at each one below.

​Reduced Stress

Stress is known to negatively impact the mind and body, and repeated exposure to stressors can cause long-term health issues like depression or anxiety (Larzelere & Jones, 2008). One thing that can contribute to stress is when we’re mentally overwhelmed or have too much going on. 

Studies have shown that approaching stressors with a rational mindset and identifying coping mechanisms can decrease the negative impact of the stressor on us (Taylor & Stanton, 2007). When we have a controlled mind, we may avoid getting caught up in a cycle of negative thinking which can further increase stress. 

When you have a controlled mind, you may also regulate your thoughts and emotions more effectively. This can help you stay calm when a stressful situation arises, which can decrease the negative effects the stressor has on you. Rather than being swept away by your emotions or overwhelmed by your thoughts, a controlled mind could help you to take a step back and deal with things more effectively. 

Improved Focus and Concentration

A controlled mind can also help improve focus and concentration by reducing distractions and mental clutter. Often, our thoughts can wander, leading to scattered focus and reduced productivity. By practicing controlling your mind, you may be able to recognize and release unnecessary thoughts or worries that could prevent you from getting things done. 

Research shows that when you have a controlled mind and are concentrating on a task, you can reach a flow state, or a complete enjoyment of and immersion in your work (Ullén et al., 2010). 

This can also help with focus, problem solving, and critical thinking. This leads to increased productivity and a sense of fulfillment.

Increased Self-Awareness and Decision-Making

A controlled mind can lead to greater self-awareness, which is the ability to monitor and regulate our thoughts, emotions, and behaviors. Self-awareness is associated with increased well-being and a sense of self-connection, leading to a more fulfilling life (Brown et al., 2003).

Studies have shown that when you are self-aware, you can better identify patterns and triggers that impact you mentally and emotionally, and this might help you deal with them better (Sagone & Caroli, 2013).

For example, imagine you suffer from anxiety attacks. Through practicing controlling your mind, you may start noticing patterns in your anxiety triggers, such as crowded places or public speaking. With this awareness, you can proactively develop problem-solving coping strategies, such as meditating before a public presentation.

This increased self-awareness also helps you improve your decision-making. When you know yourself, you can make better decisions about your general well-being. 

Improved Relationships

A controlled mind can also help to improve relationships, both personal and professional. Through emotion regulation, you can communicate more effectively with others. This can, in turn, lead to less conflict and improved understanding with others.​

A controlled mind can sometimes be confused with suppression, but these two concepts are very different. A controlled mind is an adaptive response that involves managing and directing your thoughts and emotions in an intentional way, whereas suppression is a form of psychological ‘pushing down’ that involves “bottling up” or ignoring thoughts and emotions altogether (Gross & Levenson, 1993).

Having a controlled mind is not about denying or suppressing your thoughts and emotions but rather acknowledging and accepting them while maintaining a sense of internal control. This involves being aware of your thoughts and emotions, regulating them as needed, and directing them toward productive outcomes.

Suppression, on the other hand, involves attempting to bury or ignore your thoughts and emotions. This can lead to them resurfacing in unexpected and often negative ways. It can also lead to the buildup of unresolved emotional tension, which can have negative effects on mental and physical health (Gross & Levenson, 1993).

Researchers have found several techniques you can incorporate into your daily life to help control your mind. They include:
Let’s take a look at each one in more detail.

​Control Your Mind Technique: Meditation

One way to have a controlled mind is through meditation. Meditation is a practice where you focus your attention on a specific object or sensation in order to bring a sense of calmness and awareness (Kwak et al., 2021). 

Many studies have shown the beneficial effects of meditation. Practicing meditation can improve cognitive function and neuroplasticity by improving concentration and memory function and decreasing stress (Kwak et al., 2021; Ramírez-Barrantes et al., 2019). These benefits can lead to better mental clarity and emotional well-being. 

One of the simplest meditation techniques is focused breathing. This involves sitting in a quiet place and taking slow, deep breaths while focusing on the sensation of the breath entering and leaving your body. As thoughts arise, gently redirect your focus back to your breath. 

Engage in this practice for a few minutes, gradually increasing the duration as you become more comfortable. Regularly incorporating this meditation technique into your routine can help calm the mind, promote relaxation, and enhance overall well-being (Kwak et al., 2021).

Control Your Mind Technique: Mindfulness

Mindfulness is the practice of living “in the now.” It involves being aware of your thoughts, feelings, and surroundings in each moment and practicing nonjudgmental acceptance of emotions and feelings (Baer & Krietemeyer, 2006). 

Many studies have shown that practicing mindfulness leads to improvements in your overall well-being, including increased mood and coping strategies and decreased negative emotions such as rumination (Keng et al., 2011). 

Practicing mindfulness helps you to control your mind because it fosters training your attention. For example, you can practice mindfulness the next time you go for a walk in nature. Notice the dewy smell in the air, hear the birds chirping, and feel the sun on your face. If you notice distracting thoughts, you can train your mind to bring your focus back to the present moment without judgment.

​​Control Your Mind Technique: Visualization

Visualization involves using your imagination to create images or scenarios that reflect what you want to accomplish, like being successful or making your lifelong dreams come true. 

Research shows that visualization techniques can be a powerful tool to control your mind and increase positive emotions (Sheldon & Lyubomirsky, 2006). By visualizing positive outcomes or experiences, you can focus on good things happening in your life. This helps you have a controlled mind by directing your attention to positive areas and focusing on positive outcomes. 

To practice visualization, imagine a scenario. Let’s say you have an important presentation coming up. Close your eyes and vividly picture yourself confidently delivering the presentation successfully. Visualize the room, the audience’s engaged expressions, and yourself speaking with clarity and conviction. Imagine feeling calm, focused, and in control throughout the presentation. 

By repeatedly visualizing this positive scenario, you are training your mind to reinforce a sense of self-confidence and competence, which can contribute to better performance when the actual presentation takes place.

Control Your Mind Technique: Goal-Setting

Goal-setting involves setting clear and specific goals for yourself to achieve what is important for you. Goal-setting can help you have a controlled mind by providing clarity, focus, and purpose. 

Research has shown that we are happier and have greater well-being when we set goals for ourselves and pursue them (Ehrlich, 2022). This is because setting goals serves as a source of motivation, making you feel like you have something to work toward. This helps you maintain control over your thoughts and actions. 

You can practice goal-setting by first asking yourself: What is something I want to accomplish this week? Or today? Be specific and realistic about what you want to achieve. 

Then, break down your goal into smaller steps and set deadlines for them so you can track your progress. Regularly review and adjust your goals so that you can stay focused and motivated.

​​Control Your Mind Technique: Reframing

Another way you can have a controlled mind is through cognitive restructuring, or reframing. Reframing is a technique where you change the way you look at a situation (Hofmann et al., 2010). By changing how you see things, you can also control the impact they have on you and therefore have a controlled mind and a controlled response to situations. 

For instance, imagine you’re applying for jobs and didn’t get a job you really wanted. Instead of viewing it as a complete failure and feeling discouraged, you can reframe the situation by focusing on the positive aspects. You might see it as an opportunity to learn and grow, realizing that the experience of going through the application and interview process has enhanced your skills and prepared you better for future opportunities.

Our mindsets are mental frameworks for how we view the world and respond to experiences (Dweck, 2000). Your mindset can be influenced by factors like your upbringing and culture, but it is not fixed. You can change your mindset at any time to help you thrive in life. 

Here are some ways to help you control your mindset. 

Gratitude

Practicing gratitude involves focusing on the positive aspects of your life and expressing appreciation for them. 

Research has shown that practicing gratitude can lead to improved mental health outcomes, including improved life satisfaction, higher self-esteem, and reduced depression and anxiety (Rash et al., 2011).

You can practice gratitude every day by incorporating small habits. For instance, you can keep a gratitude journal in which you write several things you are grateful for every day. You can also start or end your days by reminding yourself of three things you were grateful for that day. 

​​Positive Self-Talk
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Positive affirmations involve repeating positive statements to yourself, such as “I am capable,” “I am worthy,” or “I am loved.” By repeating these affirmations regularly, you can reinforce positive beliefs about yourself and your abilities.

Focusing on Strengths

Focusing on your strengths involves identifying your unique talents and abilities and finding ways to use them in your daily life. By focusing on your strengths, you can develop a more positive and confident mindset.

Growth Mindset

Developing a growth mindset involves embracing challenges and setbacks as opportunities for growth and learning. Many studies have shown that having a growth mindset can buffer negative experiences such as mental health issues (Schroder et al., 2017). 

You can foster a growth mindset by starting to view challenges as opportunities for growth, being grateful, and embracing uncertainty. 

As you embark on your journey of mental control, here are a few more tips to help you achieve a controlled mind. 
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• Practice self care and balance. Taking care of your physical and emotional needs is essential for having a controlled mind. Make sure you’re getting enough sleep, eating a healthy and balanced diet, exercising regularly, and practicing relaxation to unwind and balance.
• Set boundaries. Setting clear boundaries with others helps you have a controlled mind by limiting or removing interactions with toxic or negative people or situations. 
• Surround yourself with positive influences. Surrounding yourself with positive influences, such as supportive friends, mentors, or inspirational role models, can help you to control your mind by reinforcing positive beliefs and attitudes.
• Embrace change and uncertainty. Change can be healthy. Don’t keep yourself tied down to the same patterns and situations if they’re no longer serving you. When you make changes, you are able to have a controlled mind because you are training your mind to be ready for anything.
• Seek help if needed. If you are struggling to control your mind, don’t be afraid to seek help from a mental health professional.

Gather inspiration from thought leaders around the world and take control of your mind.
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• “You have two choices: to control your mind or to let your mind control you.” — Paulo Coelho 
• “You have the power over your mind, not outside events. Realize this, and you will find strength.” — Marcus Aurelius 
• “Control your thoughts. Decide about that which you will think and concentrate upon. You are in charge of your life to the degree you take charge of your thoughts.” — Earl Nightingale
• “If you don’t control your mind, someone else will.” — John Alston 
• “As you gain control of your mind, you gain control of your life and you gain control of your time. It all works together.” — Frederick Lenz ​

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• Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822.
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• Ehrlich, C. (2022). Evaluation of the happiness through goal-setting training. Psychological Reports, 00332941211071007.
• Gross, J. J., & Levenson, R. W. (1993). Emotional suppression: physiology, self-report, and expressive behavior. Journal of Personality and Social Psychology, 64(6), 970–986. http://dx.doi.org/10.1037/0022-3514.64.6.970
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• Ramírez-Barrantes, R., Arancibia, M., Stojanova, J., Aspé-Sánchez, M., Córdova, C., & Henríquez-Ch, R. A. (2019). Default mode network, meditation, and age-associated brain changes: What can we learn from the impact of mental training on well-being as a psychotherapeutic approach?. Neural Plasticity, 2019.
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• Schroder, H. S., Yalch, M. M., Dawood, S., Callahan, C. P., Donnellan, M. B., & Moser, J. S. (2017). Growth mindset of anxiety buffers the link between stressful life events and psychological distress and coping strategies. Personality and Individual Differences, 110, 23–26.
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