UMHQ Trials

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Thought Surveillance

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Trial Tasks

1

Trial Task Name

Duration: 3 days.

Instructions:

  1. Set an hourly alarm on your phone.
  2. When it rings, pause and write down your last 3 thoughts.
  3. Label each: Positive / Neutral / Negative.
  4. Rewrite any negative one into a powerful form on the spot.

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Catch thoughts before they catch you.

Completion Requirements

1

Completion Mark Name

  • ✅ Completion Proof: Upload a screenshot/photo of your logs at day’s end.

Reflection Questions:

  • Which times of day produced the most negativity?
  • Did rewriting shift your mood? ✅

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Catch thoughts before they catch you.

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Thinking Positively

Thought Surveillance

Build awareness of your inner speech. See its patterns. Interrupt negativity before it embeds.

Track & tag your thoughts every hour.

Catch thoughts before they catch you.

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