20 Heavenly Desserts Recipes For This Fall

20 Heavenly Desserts Recipes For This Fall

Fall is such a glorious time of year. I find with the crispness of the mornings, the warm daylight, and the cool evenings, it puts me in a mood to bake. The smell of homemade breads,cookies, and pies is one of my favorite things in the Fall season.  Some of these are super easy but so delicious. Here are some of my most-liked recipes for you to enjoy!

1. Pumpkin Chocolate Chip Cookies


    • 1 cup canned pumpkin
    • 1 cup white sugar
    • 1/2 cup vegetable oil
    • 1 egg
    • 2 cups all-purpose flour
    • 2 teaspoons baking powder
    • 2 teaspoons ground cinnamon
    • 1/2 teaspoon salt
    • 1 teaspoon baking soda
    • 1 teaspoon milk
    • 1 tablespoon vanilla extract
    • 2 cups semisweet chocolate chips
    • 1/2 cup chopped walnuts(optional)
    1. Combine pumpkin, sugar, vegetable oil, and egg. In a separate bowl, stir together flour, baking powder, ground cinnamon, and salt. Dissolve the baking soda with the milk and stir in. Add flour mixture to pumpkin mixture and mix well.
    2. Add vanilla, chocolate chips and nuts.
    3. Drop by spoonful on greased cookie sheet and bake at 350 degrees F (175 degrees C) for approximately 10 minutes or until lightly brown and firm.

    2. Banana Crumb Muffins


      •  1/2 cups all-purpose flour
      • 1 teaspoon baking soda
      • 1 teaspoon baking powder
      • 1/2 teaspoon salt
      • 3 bananas, mashed
      • 3/4 cup white sugar
      • 1 egg, lightly beaten
      • 1/3 cup butter, melted
      • 1/3 cup packed brown sugar
      • 2 tablespoons all-purpose flour
      • 1/8 teaspoon ground cinnamon
      • 1 tablespoon butter
      1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups, or line with muffin papers.
      2. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups.
      3. In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins.
      4. Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean.

      3. Double Layer Pumpkin Cheesecake



        • 2 (8 ounce) packages cream cheese, softened
        • 1/2 cup white sugar
        • 1/2 teaspoon vanilla extract
        • 2 eggs
        • 1 (9 inch) prepared graham cracker crust
        • 1/2 cup pumpkin puree
        • 1/2 teaspoon ground cinnamon
        • 1 pinch ground cloves
        • 1 pinch ground nutmeg
        • 1/2 cup frozen whipped topping, thawed
        1. Preheat oven to 325 degrees F (165 degrees C).
        2. In a large bowl, combine cream cheese, sugar and vanilla. Beat until smooth. Blend in eggs one at a time. Remove 1 cup of batter and spread into bottom of crust; set aside.
        3. Add pumpkin, cinnamon, cloves and nutmeg to the remaining batter and stir gently until well blended. Carefully spread over the batter in the crust.
        4. Bake in preheated oven for 35 to 40 minutes, or until center is almost set. Allow to cool, then refrigerate for 3 hours or overnight. Cover with whipped topping before serving.

        4. Carrot Cake

          • 3/4 cup buttermilk
          • 3 eggs
          • 3/4 cup vegetable oil
          • 1 1/2 cups white sugar
          • 2 teaspoons vanilla extract
          • 2 teaspoons ground cinnamon
          • 1/4 teaspoon salt
          • 2 cups all-purpose flour
          • 2 teaspoons baking soda
          • 2 cups shredded carrots
          • 1 cup flaked coconut
          • 1 cup chopped walnuts
          • 1 (8 ounce) can crushed pineapple with juice
          • 1 cup raisins
          1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour an 8×12 inch pan.
          2. In a medium bowl, sift together flour, baking soda, salt and cinnamon. Set aside.
          3. In a large bowl, combine eggs, buttermilk, oil, sugar and vanilla. Mix well. Add flour mixture and mix well.
          4. In a medium bowl, combine shredded carrots, coconut, walnuts, pineapple and raisins.
          5. Using a large wooden spoon or a very heavy whisk, add carrot mixture to batter and fold in well.
          6. Pour into prepared 8×12 inch pan, and bake at 350 degrees F (175 degrees C) for 1 hour. Check with a toothpick.
          7. Allow to cool for at least 20 minutes before serving.

           5. Dessert Nachos

            Ingredients –  makes 4 servings
            • 1/3 cup peanut butter
            • 2 tablespoons confectioners’ sugar
            • 1/2 cup chocolate chips
            • 2 1/2 cups mini round corn tortilla chips
            • 1/4 cup miniature marshmallows
            • 1/4 cup sweetened flaked coconut
            1. Preheat your oven’s broiler.
            2. Combine the peanut butter and confectioners’ sugar in a microwave-safe bowl. Heat the mixture until the peanut butter melts, about 1 minute. Place the chocolate chips in a separate microwave-safe bowl; melt the chips in the microwave, about 1 minute.
            3. Arrange the tortilla chips into an even layer on a baking sheet. Drizzle the peanut butter mixture and the melted chocolate over the chips. Scatter the marshmallows and coconut over the chips.
            4. Place under preheated broiler until the marshmallows begin to brown, 2 to 3 minutes. Serve hot.

            6. Apple Enchilada Dessert

              • 1 (21 ounce) can apple pie filling
              • 6 (8 inch) flour tortillas
              • teaspoon ground cinnamon
              • 1/3 cup margarine
              • 1/2 cup white sugar
              • 1/2 cup packed brown sugar
              • 1/2 cup water
              1. Preheat oven to 350 degrees F (175 degrees C).
              2. Spoon fruit evenly onto all tortillas, sprinkle with cinnamon. Roll up tortillas and place seam side down on lightly greased 8×8 baking pan.
              3. Bring margarine, sugars and water to a boil in a medium sauce pan. Reduce heat and simmer, stirring constantly for 3 minutes.
              4. Pour sauce evenly over tortillas; sprinkle with extra cinnamon on top if desired. Bake in preheated oven for 20 minutes.
              5. Makes 6 large tortillas; may be cut in half to serve 12.

              7. Apple and Pumpkin Dessert

                Ingredients – Makes one serving
                • 2 (1 gram) packets sugar or substitute
                • 1 teaspoon pumpkin pie spice
                • Granny Smith apple – peeled, cored and chopped
                • 1/4 cup canned pumpkin
                • 2 tablespoons water
                1. Sprinkle 1/3 packet of sugar or  substitute and 1/3 teaspoon pumpkin pie spice in the bottom of a microwave-safe bowl. Layer 1/4 of the apple pieces into the bowl; repeat. Spread the pumpkin over the apples. Sprinkle the remaining sugar substitute and pumpkin pie spice on the pumpkin. Top with the remaining apples. Pour the water over the mixture.
                2. Cook in microwave on high for 3 1/2 minutes, stirring every minute.

                8. Apple Strudel Dessert

                  Ingredients –  makes 6 servings
                  • 2 (8 ounce) packagesrefrigerated crescent roll dough
                  • 1 (21 ounce) can apple pie filling
                  • 1 teaspoon ground cinnamon
                  1. Preheat oven to 325 degrees F (165 degrees C). Grease a 9 inch round pan.
                  2. Using a slotted spoon, place about 1 tablespoon pie filling near the large end of a crescent roll dough triangle. Roll up the triangle. Repeat with remaining dough. Place rolls in prepared pan with points toward the center. Top with remaining pie filling. Sprinkle with cinnamon.
                  3. Bake in preheated oven 30 minutes, until browned

                  9. Pumpkin Chocolate Dessert Cake

                    • 2 2/3 cups all-purpose flour
                    • 2/3 cup unsweetened cocoa powder
                    • 1 1/2 tablespoons pumpkin pie spice
                    • 2 teaspoons baking powder
                    • 1 teaspoon baking soda
                    • 3/4 cup butter
                    • 2 cups white sugar
                    • 1/3 cup applesauce
                    • 3 eggs, beaten
                    • 1/2 cup heavy cream
                    • 1 (15 ounce) can pumpkin
                    • 1 cup brown sugar
                    • 1/2 cup butter
                    • 1/3 cup heavy cream
                    • 1 cup confectioners’ sugar
                    1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch Bundt pan.
                    2. In a medium bowl, mix the flour, cocoa powder, pumpkin pie spice, baking powder and baking soda. In a large bowl, beat together 3/4 cup butter, 2 cups sugar, applesauce, and eggs. Mix in 1/2 cup heavy cream and pumpkin. Stir into the flour mixture just until blended. Spread evenly in the prepared pan.
                    3. Bake 40 minutes in the preheated oven, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool in the pan over a wire rack. Invert cake onto a serving plate.
                    4. Place the brown sugar, 1/2 cup butter, and 1/3 cup heavy cream in a medium saucepan. Bring to a boil while stirring to blend until smooth. Cook until sugar is dissolved. Whisk in the confectioner’s sugar, and drizzle over the cake immediately.

                    10. Heavenly “Apple of My Thigh” Dessert

                      • 1 (8 ounce) package cream cheese, at room temperature
                      • 1/4 cup white sugar
                      • 3/4 cup caramel ice cream topping
                      • 3 (1.4 ounce) bars chocolate covered English toffee, chopped
                      • 5 green apples, cored and sliced
                      1. Mix together the cream cheese, sugar and 1/4 cup of the caramel sauce in a medium bowl. Spread onto a serving tray or a plate.
                      2. Drizzle the remaining caramel sauce over the top and sprinkle with pieces of chocolate covered toffee.
                      3. Refrigerate for 30 minutes, then serve with apple slices.

                      11. Autumn Cheesecake

                        • 1 cup graham cracker crumbs
                        • 1/2 cup finely chopped pecans
                        • 3 tablespoons white sugar
                        • 1/2 teaspoon ground cinnamon
                        • 1/4 cup unsalted butter, melted
                        • 2 (8 ounce) packages cream cheese, softened
                        • 1/2 cup white sugar
                        • 2 eggs
                        • 1/2 teaspoon vanilla extract
                        • 4 cups apples – peeled, cored and thinly sliced
                        • 1/3 cup white sugar
                        • 1/2 teaspoon ground cinnamon
                        • 1/4 cup chopped pecans
                        1. Preheat oven to 350 degrees F (175 degrees C). In a large bowl, stir together the graham cracker crumbs, 1/2 cup finely chopped pecans, 3 tablespoons sugar, 1/2 teaspoon cinnamon and melted butter; press into the bottom of a 9 inch springform pan. Bake in preheated oven for 10 minutes.
                        2. In a large bowl, combine cream cheese and 1/2 cup sugar. Mix at medium speed until smooth. Beat in eggs one at a time, mixing well after each addition. Blend in vanilla; pour filling into the baked crust.
                        3. In a small bowl, stir together 1/3 cup sugar and 1/2 teaspoon cinnamon. Toss the cinnamon-sugar with the apples to coat. Spoon apple mixture over cream cheese layer and sprinkle with 1/4 cup chopped pecans.
                        4. Bake in preheated oven for 60 to 70 minutes. With a knife, loosen cake from rim of pan. Let cool, then remove the rim of pan. Chill cake before serving

                        12. Apple Crisp with Oat Topping

                          • 6 apples – peeled, cored, and sliced
                          • 2 tablespoons white sugar
                          • 1/2 teaspoon ground cinnamon
                          • 1 cup brown sugar
                          • 3/4 cup old-fashioned oats
                          • 3/4 cup all-purpose flour
                          • 1 teaspoon ground cinnamon
                          • 1/2 cup cold butter
                          1. Preheat oven to 350 degrees F (175 degrees C).
                          2. Toss apples with white sugar and 1/2 teaspoon cinnamon in a medium bowl to coat; pour into a 9-inch square baking dish.
                          3. Mix brown sugar, oats, flour, and 1 teaspoon cinnamon in a separate bowl. Use a pastry cutter or 2 forks to mash cold butter into the oats mixture until the mixture resembles coarse crumbs; spread over the apples to the edges of the baking dish. Pat the topping gently until even.
                          4. Bake in preheated oven until golden brown and sides are bubbling, about 40 minutes.

                          13. Pumpkin Ginger Cupcakes

                            • 2 cups all-purpose flour
                            • 1 (3.4 ounce) package instant butterscotch pudding mix
                            • 2 teaspoons baking soda
                            • 1/4 teaspoon salt
                            • 1 tablespoon ground cinnamon
                            • 1/2 teaspoon ground ginger
                            • 1/2 teaspoon ground allspice
                            • 1/4 teaspoon ground cloves
                            • 1/3 cup finely chopped crystallized ginger
                            • 1 cup butter, room temperature
                            • 1 cup white sugar
                            • 1 cup packed brown sugar
                            • 4 eggs
                            • 1 teaspoon vanilla extract
                            • 1 (15 ounce) can pumpkin puree
                            1. Preheat an oven to 350 degrees F (175 degrees C). Grease 24 muffin cups, or line with paper muffin liners. Whisk together the flour, pudding mix, baking soda, salt, cinnamon, ground ginger, allspice, cloves, and crystallized ginger in a bowl; set aside.
                            2. Beat the butter, white sugar, and brown sugar with an electric mixer in a large bowl until light and fluffy. The mixture should be noticeably lighter in color. Add the room-temperature eggs one at a time, allowing each egg to blend into the butter mixture before adding the next. Beat in the vanilla and pumpkin puree with the last egg. Stir in the flour mixture, mixing until just incorporated. Pour the batter into the prepared muffin cups.
                            3. Bake in the preheated oven until golden and the tops spring back when lightly pressed, about 20 minutes. Cool in the pans for 10 minutes before removing to cool completely on a wire rack.

                            14. Big, Soft Ginger Cookies

                              • 2 1/4 cups all-purpose flour
                              • 2 teaspoons ground ginger
                              • 1 teaspoon baking soda
                              • 3/4 teaspoon ground cinnamon
                              • 1/2 teaspoon ground cloves
                              • 1/4 teaspoon salt
                              • 3/4 cup margarine, softened
                              • 1 cup white sugar
                              • 1 egg
                              • 1 tablespoon water
                              • 1/4 cup molasses
                              • 2 tablespoons white sugar
                              1. Preheat oven to 350 degrees F (175 degrees C). Sift together the flour, ginger, baking soda, cinnamon, cloves, and salt. Set aside.
                              2. In a large bowl, cream together the margarine and 1 cup sugar until light and fluffy. Beat in the egg, then stir in the water and molasses. Gradually stir the sifted ingredients into the molasses mixture. Shape dough into walnut sized balls, and roll them in the remaining 2 tablespoons of sugar. Place the cookies 2 inches apart onto an ungreased cookie sheet, and flatten slightly.
                              3. Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely. Store in an airtight container

                              15. Creamy Rice Pudding

                                • 3/4 cup uncooked white rice
                                • 2 cups milk, divided
                                • 1/3 cup white sugar
                                • 1/4 teaspoon salt
                                • 1 egg, beaten
                                • 2/3 cup golden raisins
                                • 1 tablespoon butter
                                • 1/2 teaspoon vanilla extract
                                1. Bring 1 1/2 cups water to a boil in a saucepan; stir rice into boiling water. Reduce heat to low, cover, and simmer for 20 minutes.
                                2. In a clean saucepan, combine 1 1/2 cups cooked rice, 1 1/2 cups milk, sugar and salt. Cook over medium heat until thick and creamy, 15 to 20 minutes. Stir in remaining 1/2 cup milk, beaten egg, and raisins; cook 2 minutes more, stirring constantly. Remove from heat and stir in butter and vanilla.

                                16. Country Apple Dumplings

                                  • 2 (10 ounce) cans refrigerated crescent roll dough
                                  • 2 large Granny Smith apples, peeled and cored
                                  • 1 cup butter
                                  • 1 1/2 cups white sugar
                                  • 1 teaspoon ground cinnamon
                                  • 1 (12 fluid ounce) can or bottle Mountain Dew ™
                                  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9×13 inch baking dish.
                                  2. Cut each apple into 8 wedges and set aside. Separate the crescent roll dough into triangles. Roll each apple wedge in crescent roll dough starting at the smallest end. Pinch to seal and place in the baking dish.
                                  3. Melt butter in a small saucepan and stir in the sugar and cinnamon. Pour over the apple dumplings. Pour Mountain Dew™ over the dumplings.
                                  4. Bake for 35 to 45 minutes in the preheated oven, or until golden brown.

                                  17. Sweet Potato Pie

                                  • 1 (1 pound) sweet potato
                                  • 1/2 cup butter, softened
                                  • 1 cup white sugar
                                  • 1/2 cup milk
                                  • 2 eggs
                                  • 1/2 teaspoon ground nutmeg
                                  • 1/2 teaspoon ground cinnamon
                                  • 1 teaspoon vanilla extract
                                  • 1 (9 inch) unbaked pie crust
                                  1. Boil sweet potato whole in skin for 40 to 50 minutes, or until done. Run cold water over the sweet potato, and remove the skin.
                                  2. Break apart sweet potato in a bowl. Add butter, and mix well with mixer. Stir in sugar, milk, eggs, nutmeg, cinnamon and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.
                                  3. Bake at 350 degrees F (175 degrees C) for 55 to 60 minutes, or until knife inserted in center comes out clean. Pie will puff up like a souffle, and then will sink down as it cools.

                                  18. Raspberry and Almond Shortbread Thumbprints

                                    • 1 cup butter, softened
                                    • 2/3 cup white sugar
                                    • 1/2 teaspoon almond extract
                                    • 2 cups all-purpose flour
                                    • 1/2 cup seedless raspberry jam
                                    • 1/2 cup confectioners’ sugar
                                    • 3/4 teaspoon almond extract
                                    • 1 teaspoon milk
                                    1. Preheat oven to 350 degrees F (175 degrees C).
                                    2. In a medium bowl, cream together butter and white sugar until smooth. Mix in 1/2 teaspoon almond extract. Mix in flour until dough comes together. Roll dough into 1 1/2 inch balls, and place on ungreased cookie sheets. Make a small hole in the center of each ball, using your thumb and finger, and fill the hole with preserves.
                                    3. Bake for 14 to 18 minutes in preheated oven, or until lightly browned. Let cool 1 minute on the cookie sheet.
                                    4. In a medium bowl, mix together the confectioners’ sugar, 3/4 teaspoon almond extract, and milk until smooth. Drizzle lightly over warm cookies.

                                    19. No Bake Cookies

                                    • 2 cups white sugar
                                    • 3 tablespoons unsweetened cocoa powder
                                    • 1/2 cup margarine
                                    • 1/2 cup milk
                                    • 1 pinch salt
                                    • 3 cups quick cooking oats
                                    • 1/2 cup peanut butter
                                    • 1 teaspoon vanilla extract
                                    1. In a saucepan bring sugar, cocoa, margarine, milk, and salt to a rapid boil for 1 minute.
                                    2. Add quick cooking oats, peanut butter, and vanilla; mix well.
                                    3. Working quickly, drop by teaspoonfuls onto waxed paper, and let cool.

                                    20. Golden Rum Cake

                                    • 1 cup chopped walnuts
                                    • 1 (18.25 ounce) package yellow cake mix
                                    • 1 (3.4 ounce) package instant vanilla pudding mix
                                    • 4 eggs
                                    • 1/2 cup water
                                    • 1/2 cup vegetable oil
                                    • 1/2 cup dark rum
                                    • 1/2 cup butter
                                    • 1/4 cup water
                                    • 1 cup white sugar
                                    • 1/2 cup dark rum
                                    1. Preheat oven to 325 degrees F (165 degrees C). Grease and flour a 10 inch Bundt pan. Sprinkle chopped nuts evenly over the bottom of the pan.
                                    2. In a large bowl, combine cake mix and pudding mix. Mix in the eggs, 1/2 cup water, oil and 1/2 cup rum. Blend well. Pour batter over chopped nuts in the pan.
                                    3. Bake in the preheated oven for 60 minutes, or until a toothpick inserted into the cake comes out clean. Let sit for 10 minutes in the pan, then turn out onto serving plate. Brush glaze over top and sides. Allow cake to absorb glaze and repeat until all glaze is used.
                                    4. To make the glaze: in a saucepan, combine butter, 1/4 cup water and 1 cup sugar. Bring to a boil over medium heat and continue to boil for 5 minutes, stirring constantly. Remove from heat and stir in 1/2 cup rum.

                                    I hope you enjoy trying out some of these recipes from These are some of the best dessert recipes around. I am certainly going to be on my way to the store soon, to buy some apples, because I am now in the mood for the delicious Apple Dumplings! Make sure to let me know which ones are your favorites!

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                                    Last Updated on August 20, 2019

                                    How to Control Your Thoughts and Be the Master of Your Mind

                                    How to Control Your Thoughts and Be the Master of Your Mind

                                    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                    Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                    Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                    I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                    Who Is Thinking My Thoughts?

                                    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                    Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                    1. The Inner Critic

                                    This is your constant abuser who is often a conglomeration of:

                                    • Other people’s words; many times your parents.
                                    • Thoughts you have created based on your own or other peoples expectations.
                                    • Comparing yourself to other people, including those in the media.
                                    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                    The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                    Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                    2. The Worrier

                                    This person lives in the future; in the world of “what ifs.”

                                    The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                    3. The Reactor or Trouble-Maker

                                    This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.


                                    This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                    The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                    4. The Sleep Depriver

                                    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                    The Sleep Depriver’s motivation can be:

                                    • As a reaction to silence, which he fights against
                                    • Taking care of the business you neglected during the day
                                    • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                    • As listed above for the inner critic and worrier

                                    How can you control these squatters?

                                    How to Master Your Mind

                                    You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                    There are two ways to control your thoughts:

                                    • Technique A – Interrupt and replace them
                                    • Technique B – Eliminate them altogether

                                    This second option is what is known as peace of mind!

                                    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                    Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                    For the Inner Critic

                                    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                    You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:


                                    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                    • They rile up the Worrier.
                                    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                    • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                    • They are a bully and is verbally and emotionally abusive.
                                    • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                    Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                    For the Worrier

                                    Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                    Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                    • Increased heart rate, blood pressure, or surge of adrenaline
                                    • Shallow breathing or breathlessness
                                    • Muscles tense

                                    Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                    If you believe in a higher power, this is the time to engage with it. Here is an example:

                                    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                    Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                    Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.


                                    For example:

                                    If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                    Change those fearful thoughts when they happen:

                                    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                    For the Trouble-Maker, Reactor or Over-Reactor

                                    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                    • Increased heart rate and blood pressure; surge of adrenaline
                                    • Shallow breathing or breathlessness
                                    • Muscles tension

                                    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                    Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                    Breathe in through your nose:

                                    • Feel the air entering your nostrils.
                                    • Feel your lungs filling and expanding.
                                    • Focus on your belly rising.

                                    Breathe out through your nose:

                                    • Feel your lungs emptying.
                                    • Focus on your belly falling.
                                    • Feel the air exiting your nostrils.

                                    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                    Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.


                                    Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                    For the Sleep Depriver

                                    (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                    2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                    From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                    You can also use this technique any time you want to:

                                    • Fall back to sleep if you wake up too soon.
                                    • Shut down your thinking.
                                    • Calm your feelings.
                                    • Simply focus on the present moment. 

                                    The Bottom Line

                                    Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                    You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                    Featured photo credit: Priscilla Du Preez via

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