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A paradoxical strategy to gain control over negative thinking is to commit to 10 minutes a day ruminating and reviewing them over and over again. Negative Thought Time (NTT) must be 10 minutes and must be every day. When you have a negative thought during the day, jot it down, and tell yourself that you’ll review them during NTT. Over time, you will gain control and negative thinking will stop
Change your thoughts and you will change your world.
We don’t overcome negative thought patterns, we replace them. For most of us, those negative thought patterns are well-worn neural pathways. Four simple steps:
We can learn to be our own best friend. If we do, we have a friend for life. We can buoy ourselves up, give ourselves comfort and sustenance the times when there is no one else.
We are mean to ourselves. Nearly 90% of self-talk is negative. Three steps:
Write down why the negative thought is present. Writing versus thinking helps purge the thought out, and when you can see the words on paper or a screen it is easier to make sense of it and move forward.
Reflect on your answers to some tough questions. 1. What do I get from having negative thought patterns? What’s the reward for me? 2. What do I lose by engaging in negative thoughts? What are the costs? 3. What benefits would I receive from engaging in positive thoughts? What costs are associated with thinking more positively? 4. What in my past made me think negatively? 5. What will I do now?
Rather than thinking of it in terms of “overcoming” negative thought patterns, think of it in terms of establishing new habits. You do that by directing your attention to subjects where there’s nothing to “overcome”: subjects that you already feel good about, and therefore think positively about. That could be your pet, your painted toe nails, being outside, the beach… Start with something easy.
Research has shown just three minutes of negative news in the morning will significantly increase your chances of a negative experience over the course of the day. Research has also shown that positive mindset increases productivity and satisfaction while reducing errors rates. Mindset is a choice, but not always an easy one. Look to eliminate negative influences and stop watching morning news.
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