Kernels of Thought: Understanding Automatic Thoughts

Beverly Ward
Sep 18, 2022
3 min read

Updated: Jun 28

I’ll be honest—I never thought microwave popcorn would become a spiritual metaphorfor my thought life. But it did. And maybe it will for you too.

You know that sound when the microwave starts to hum and then—pop, pop, pop—the kernels start exploding one after another?

That’s what my thoughts often feel like. One after another, fast and loud, filling the space of my mind before I even know what’s happening.

Some of those pops are harmless. But others?They sneak in with accusations, assumptions, and anxieties.They whisper,

“She doesn’t like you.”

“You always mess things up.”

“No one wants you around.”

They’re automatic. They’re fast.And if we’re not careful, they shape how we feel, how we act, and how we show up in the world.

The Science of the Pop

Science call these automatic thoughts—the split-second mental reactions we have to situations around us. Most of the time, we don’t even notice them. But just like popcorn kernels under heat, they’re reacting to the pressure of our daily lives.

Let me paint a picture.

You’re in the grocery store. You see a neighbor in the next aisle. She looks up, sees you... and then quickly turns away.

And there it is—pop.“She’s mad at me.”Pop.“What did I do wrong?”Pop.“Nobody really likes me anyway.”

But what if your thoughts went another way? Pop.She looked stressed. I wonder if she’s okay.”Pop.“Maybe I’ll send her a text later to check in.”Pop.“I know she’s been going through a lot—I’ll pray for her.”

Same situation. Different thoughts. Completely different outcomes.

When Thoughts Lead the Way

Here’s the part that stirs something in my soul:

Our automatic thoughts lead to our emotional and physical responses.They shape:

Our emotions (fear, hope, sadness, joy)
Our actions (do we withdraw? reach out? lash out? care deeply?)
Our bodies (tense shoulders, racing heart, or deep calm)

So yes, these tiny thoughts matter.And if we want to live free—truly free—we’ve got to pay attention to what’s popping in our minds.

The Truth That Changes Everything

Second Corinthians 10:5 tells us, “We take captive every thought to make it obedient to Christ.” Not some thoughts.Not just the obvious ones. Every. Single. One.

This is where faith and science dance together in the most beautiful way. Because science tells us our thoughts shape our reality—and Scripture tells us to bring those thoughts under the authority of Truth.

When a thought pops up that doesn’t align with God’s love or our identity in Him, we don’t have to accept it as truth.We can say, “Wait. This doesn’t belong here.”

We can tear down the lies.We can challenge the assumptions.We can speak Scripture over every unkind, untrue whisper.

We can take those thoughts captive. And oh friend, what a freeing thing that is.

So, What Can We Do?

You don’t need to wrangle every thought at once. Just begin by catching a few kernels.

Here’s a gentle starting place:

Notice when your mood shifts. That tightness in your chest or heaviness in your heart? It’s a signal.
Ask, “What was I just thinking?” Don’t overthink it. Just get curious.
Write it down. Even one sentence is enough.
Compare it with truth. Does this thought reflect the character of God? Does it lead to hope or hopelessness?

And when those thoughts feel slippery or too fast to catch, give yourself grace. God isn’t waiting to scold you—He’s ready to help you retrain your thinking with gentleness and truth.

Sometimes it’s helpful to walk through this with a counselor or trusted friend. Sometimes it’s helpful to simply pause and pray, “Lord, show me what I’m really believing right now.”

Let’s Be Thought-Catchers

You and I don’t have to be held hostage by the popcorn thoughts in our minds. With God’s help, we can learn to pause, notice, and redirect.

We can start catching the lies and replacing them with truth.We can challenge the thoughts that lead to fear. We can claim the thoughts that lead to peace.

And over time—grace-filled, baby-step time—our thought life can start to look a lot more like Jesus.

Friend, this isn’t about striving. It’s about surrendering. It’s about choosing what we’ll believe… one pop at a time.