- Anupma Agarwal Chandra, MD MakeHappyFoundation.com
Hypothesis: P3T can effectively transform negative thoughts to positive thoughts. A 45-day study.
The effectiveness goes up significantly when used along with M2.
For Full Research Paper Contact. MakeHappyFoundations@gmail.com
Thoughts are inevitable and constant. While we all know that having positive thoughts is absolutely essential for happiness and wellbeing but the challenge lies in how to convert your negative thoughts which seem to occur very spontaneously and naturally, into positive thoughts.
To effectively make this thought transformation possible I have been using a technique developed by me on my clients and training groups. I call this technique P3T (Pause, Process, Postpone and Transform) which can be executed in about 10 to 15 seconds. It is easy to learn and it was found to be very effective tool of thought transformation. In my training sessions I also used this technique in conjunction with another supplementary technique called M2 or Magic Minute and noticed a significant jump in the effectiveness of P3T when used along with M2 (Magic Minute).
The huge amount of feedback received for these two techniques encouraged me and my team to conduct an experiment on both the techniques, to see how they perform over a range of people over time in controlled conditions. To scientifically study the effectiveness and impact, we subjected the P3T technique to a rigorous scientific experiment with a sample size of 100 people. Their attitude mapping was done prior to exposure to this technique, and then after an interval of 45 days. The experiment aims at studying the impact of P3T on thought transformation and impact of P3T when used along with the concept of Magic Minute.
The concepts P3T and Magic Minute(M2): P3T simply stands for Pause Process Postpone and Transform. As a technique its really simple, the subject is first made to recognize that she is having a negative thought and how to intervene at that point itself and transform your thought to positive. It has 4 clear cut steps,
- Pause: As soon as the subject realizes she is creating a negative thought the subject needs to pause and accept that negative thought as it is,
- Process: analysing what is it that is making me feel, sad, angry, irritated, and what is the immediate cause,
- Postpone: In this step the subject consciously postpones the reactions by few minutes to few hours to few days weeks or months. It is very clear that the subject is not to try to control or give up the reaction only to postpone it.
- Transform: As the last step the subject consciously transforms the thoughts by thinking of something pleasant or modifying their own perception to flip the story. The subject is made to learn and practice change of perception in the pre-experiment stage.
As an example I use situations like: Suppose you are walking on a road dressed for an important interview, suddenly someone bangs into you really hard and you fall, thereby ruining your dress and you don’t have the time to go and change the clothes. What will be your immediate reaction?
Most responses ranged from irritation, to shouting and getting annoyed with person. Now as you begin to react you realise that this person is blind, what happens now? For most people the thought process changes entirely and consequently the reaction changes to showing concern, apologising, and offering to help. Situation remained same but people were able to transform their negative thoughts easily and effortlessly. What if this process can be done at will?
M2 (Magic Minute): A supplementary technique developed is the Magic Minute. Every day you choose your Magic Minute at least once a day (it could be more also) where you indulge in positive thoughts. 40 to 60 positive thoughts in that minutes. As a technique it can be used with P3T or individually.
The Experimental study:
For this study, we had 100 subjects between the ages of 15 to 55 who had no experience with any thought transformation techniques. A diverse age group was deliberately chosen to study if these techniques were age responsive in any way. Prior to the start of the study, all subjects gave their informed consent and they were willing to make themselves available for administering of research tools twice once in the beginning of the study and once after 45 days. Using these criteria, a total of 100 subjects formed the sample for this study. All subjects were from Gurgaon, Delhi and Lucknow. 7 subjects did not report back for second round of study i.e. after 45 days and they were excluded from the final findings.
The analysis has been suitably adjusted to factor in this dropping off. Dropout or exclusion from the study generally occurred in the second round of undergoing the analysis tools. Subjects dropped out for a variety of reasons including 1) Logistical issues scheduling visits; 2) life responsibilities too demanding to continue with the study.
The subjects were from diverse field, students, home makers, professionals, business people. Of the total sample of 100 ,54 were women and 46 males. The number of participants had to be limited as we needed the group to participate once at the introduction stage of these techniques and then after 45 days. Out of 100, 34 were introduced to only P3T , 34 to both P3T and M2 simultaneously and remaining 32 were not introduced to these techniques.
Group 1. P3T (experimental group)
This 6-week study consisted of two visits to the experiment
centre. All procedures conducted at each of these visits were similar and as
described below (5 tools). Prior to the start of the intervention, subjects
were fully explained the technique with examples. Once the pre-intervention
laboratory session was complete, subjects were instructed to use the technique at
least once every day. Self-reporting was used as the mechanism to get data.
Group 2 : M2 (Magic Minute control group)
M2 (Magic Minute) was used as an additional control variable for this group. Magic Minute was explicitly chosen as an appropriate intervention for our 2nd control group because of the following reasons:
- In the happiness coaching conducted prior to this study the feedback on this technique showed positive results as reported by candidates.
- Magic Minute seemed to have a multiplier effect on effectiveness of P3T.
The Experimental tools :
Various Tools were used to map the attitudes:
- The Pittsburgh Sleep Quality Index (Psqi)
- Beck Anxiety Inventory,
- The Positive Thinking Scale.
- An impact assessment questionnaire based on Likert scale was developed and used hence forth called thought transformation impact analysis tool.
- Projective story technique: Projective technique to measure change in thoughts was also used. 2 times in the study the participants were given a situation from their childhood and asked to describe it in their own words. The incidents chosen were not specific to individuals but general like you lost your favourite toy, your best friend got angry with you, you hurt yourself while playing.
45 days this exercise was carried out again with a different general situation
from the childhood. The 2 stories were then analysed to see the usage of kinds
of words, the general tone of story, the perspective and the emotions expressed
and according assess the level of positive mental framework.
Summary of Findings
- A very high correlation >.72 was found between the use of P3T and ability to transform thoughts from negative to positive. More than 78 percent of the control group reported marked difference in their ability to interrupt and modify their negative thoughts to positive ones.
- 73 percent subjects of group 1attitudes reported marked difference in attitudes on the positive thinking scale in favour of positive thoughts. 22 % average rise
- 82 percent subjects of Group 2 ie p3T along with M2 reported marked difference in attitudes on the positive thinking scale in favour of positive thoughts. 33 % average rise
- Sleep Quantity and quality improved for both groups. 59% in Group one reported better sleep while 64 % reported better sleep in Group 2.
- Findings on the anxiety scale indicated a significant reduction correlation of >.65 in overall anxiety of both control groups.
- Those who continued for 35 days or more reported it felt like a habit
- Group 2 using both techniques reported having reached the habit stage earlier (in 21 to 28 days) than other groups.
- Group 3 i.e. the group not using any technique did not show any significant change in attitudes.
- Projective test also revealed significant change in orientation of subconscious towards positive thoughts and emotions,
- Subjects of age groups 15 to 25 and 40 to 55 benefitted most from these techniques.
- An unexpected finding was thrown up by the study. Usage of these techniques significantly reduced the propensity to have negative outcome anticipation of future events and description of past events. Users reported a more optimistic expectations from future and modified their childhood stories much more positively. So P3T and M2 not only succeeded in modifying thoughts to positive in the present or at the moment but also gave a positive flip to past incidents and as well as future anticipation.
Suggestions & Recommendations:
Introduction to these techniques can make a massive difference in the ability to transform thoughts from negative to positive at any stage in life but these techniques are more effective when introduced earlier in Life. It can be extremely effective tools for schools, Life skill Coaches, positivity coaches, counsellors and individuals.
P3T and M2 are highly effective Thought transformation techniques as corroborated and proved in this study. For Full Research Paper Contact. MakeHappyFoundations@gmail.com
About the Author:
Anupma Agarwal Chandra is an MBA and an ex-Civil Servant who gave up a career in IAS-Allied Government of India to study Happiness , spread happy attitudes and be a Life, Happiness and Positivity Coach. Amongst her various qualifications are Media studies from IIMC, JNU, Delhi, Acting and Public Speaking from Phoenix University, Arizona, USA, Film appreciation and Film making from FTII Pune, Masters in Sustainable Development from TERI, New Delhi and Happiness Science from University of California, Berkeley and Yale, USA. A certified Happiness Coach she is a known as an avid Happiness scholar, blogger and researcher. She writes and hosts various Radio Programmes on different channels. With keen interest in story writing and storytelling she explores human emotions to better understand Happiness.Website: www.MakeHappyFoundation.com
Disclaimer: This research and content is original and under copyright of Anupma Agarwal Chandra. It may be quoted with due credits, anybody projecting these techniques as their work will be liable for copyright violation.
Must read for you