We all deal with negative thoughts. The danger is when they spiral and take over our mood, productivity, and relationships.
Here’s a simple exercise to stop that spiral and move forward with more clarity.
Step 1: Brain Dump
Take a sheet of paper, fold it in half, and draw a line down the middle.
On the left side, write down every negative thought you’re having.
On the right side, write at least one way you could change the situation.
As you fill in the right side, use these three questions to guide your thinking.
1. What’s a good reframe?
Instead of “I hate my boss,” try:
We’re not a great fit, but this experience will help me recognize and appreciate good leadership in the future. I’m also learning what not to do when I’m the one in charge.
2. What would someone I admire do?
Think of a friend, mentor, or role model.
My friend Jack always takes responsibility. He would schedule a conversation with his boss to find alignment, while also keeping an eye open for a better role.
3. What’s the next smallest step I can take?
Break the situation into something manageable.
I can make a list of specific issues that affect me, then schedule a meeting to discuss them.
In Summary
When negative thoughts show up, don’t let them sit and fester.
Instead, ask yourself:
How can I reframe this?
What would someone I admire do?
What’s the next smallest step forward?
These questions don’t erase challenges, but they give you a way to move through them with more perspective and control.
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