Changing negative thoughts is essential, because depending on the content of our thoughts, we are either happy or unhappy. Yes, our thoughts have great power over us. But the opposite is also true. In fact, we have the power to transform our negative thoughts into positive ones. Here are 6 habits to help you think better.

1 – How to change negative thoughts: practice gratitude

Our negative thoughts are automatic. In fact, we have over 60,000 thoughts a day, and 95% of our thoughts today are the same as yesterday. In other words, we rehash.

What do we dwell on? Most often, it’s old anger and sadness. Some may even be years old, but they’re always present in our thoughts.

So how can we change our negative thoughts?

I invite you to practice gratitude. Because our negative thoughts are clinging to us from the past, it’s essential to regularly look at our present and look for the positive in it.

In concrete terms, I invite you to set 3 alarms on your phone: morning, noon and night. And, when the alarm sounds, breathe, come back to the present moment and make a list of 3 things that there, here and now make you say: “Thank you, life”.

Do this for 21 days and you’ll notice that your thoughts become more and more positive, and that you feel happier as a result.

2 – Practicing creative visualization

Changing your negative thoughts means changing the way you imagine the future. Often, without even realizing it, we tend to imagine our future in black and white.

In fact, we rehearse worst-case scenarios in our heads: what if this happens, it would be horrible…

That’s why I wholeheartedly invite you to practice creative visualization. What’s creative visualization? It’s taking some time each day (I recommend waking up in the morning) to imagine things as you would like them to be.

In concrete terms, before waking up in the morning, I invite you to take a moment to ask yourself: what if everything went well today?

Then, imagine that everything goes well, that every moment goes well: getting up, your day at work, the evening with your family…

In fact, a visualization is a moment when you stop doubting yourself and life. It gives you momentum and brings a lot of positivity. Do this for 21 days and see how it changes your thoughts and your life.

3 – Change your negative thoughts: talk to yourself as if you were a friend

Now I’d like to suggest another habit to get into: talking to yourself as if you were a friend. I’d advise you to do this in the evening, on your way home from work or before going to bed.

This habit is invaluable, because your day won’t go as planned. Some things will go well, others not so well. That’s to be expected. It’s no big deal. It happens to everyone, every day.

The problem is that we tend to talk badly to each other.

So, to change negative thoughts, it’s essential to learn how to talk to each other better. How can we do this?

Take some time each evening to reflect on your day. In fact, check in with yourself, just as you would with your best friend.

Specifically, ask yourself: “How am I feeling? Why or why not? What did I like or dislike about today?”

Then, if you feel that negative thoughts are weighing you down, imagine that what you’re thinking right now is your friend thinking that.

Imagine you’ve made a mistake at work, and even though your day is over, you’re thinking: “I’m such a loser. I’ve ruined everything…”. Imagine it’s your best friend who’s thinking that. What would you say to cheer her up?

You’d probably say: “Everyone makes mistakes. It’s no big deal. Besides, you’ve corrected your mistake, so everything’s fine. You can forget about it and have a nice evening.”

Can you see what this habit could do for you? So go ahead and give it to yourself.

4 – Writing

Sometimes we have negative thoughts that weigh us down, stress us out and cause us grief, but we don’t really know what those thoughts are.

They jostle and whisper, and we can’t really hear them.

That’s why I wholeheartedly invite you to start a new habit of writing down everything that’s on your mind.

Because changing negative thoughts means taking time to look them in the face: “What am I thinking?”

Then, once those negative thoughts are written down in black and white on a sheet of paper, quite often we’re finally able to realize that they’re just thoughts.

Indeed, our thoughts are just thoughts. But as long as we don’t really listen to them, they resonate within us and do us harm.

That’s why, on a regular basis, take some time to write down everything that’s going through your mind, especially in those moments when you feel you’re having a lot of negative thoughts.

Write them down. Reread them and take a step back. Your thoughts are just thoughts. They don’t tell the truth, they don’t define you or your life.

You can even take the sheet of paper, tear it up and throw it away. This is a powerful gesture sent directly to your mind. You’re saying to it: you’re not in charge, I’m looking after myself and my happiness.

Try it for 21 days and see for yourself how this habit can change your way of thinking and being happy.

5 – How to change negative thoughts: read

If there’s one habit that contributes to my happiness and well-being day after day, it’s reading.

In fact, a scientific study has shown that reading is the best stress reliever. In fact, all it takes is 6 minutes of reading to reduce stress by 60%.

Because when we read, our breathing becomes calmer and deeper, and we concentrate on the words.

In other words, we no longer listen to the negative thoughts that stress or upset us.

That’s why I wholeheartedly invite you to start a new habit: reading for 10 minutes every day for 21 days.

6 – Playing sports

Changing negative thoughts doesn’t necessarily mean acting on our thoughts. Sometimes, distracting ourselves from our thoughts can be very effective.

That’s why I invite you to try your hand at sport.

Because, when you do sport, first of all, you don’t think about anything, or just about the pain you’re feeling (laughs).

What’s more, we secrete happiness hormones, in other words, our thoughts become more positive and lighter.

So find a sport you enjoy. It can be as simple as going for a 30-minute walk several times a week.

And if your thoughts are really negative right now, go for a run! Even for 5 minutes. You’ll feel better in no time. Okay, you’ll get aches and pains (laughs). That said, it’ll take your mind off things… (laughs).

Find out more:

I invite you to read these 2 complementary articles:

Discover How to manage social anxiety? 10 positive thoughts to boost yourself
Discover The 100 most beautiful positive thoughts to bring happiness into your life

I recommend this inspiring book:

Feeling Good: The New Therapy for Depression by David D. Burns
In Feeling Good, David D. Burns explores the link between thoughts and emotions and offers practical tools from cognitive therapy to help us change our negative thought patterns. The book serves as a guide to transforming a person’s state of mind, fostering a positive outlook and, ultimately, overcoming feelings of depression. Through proven techniques and exercises, readers can learn to challenge and reframe negative thoughts, promoting mental well-being and a more positive approach to life.

I found this book incredibly helpful in clearing a person’s head of guilt they may have been carrying around for years, and restoring their self-esteem. I think this book has the potential to be a very effective treatment for many people, especially high achievers who set themselves almost impossible standards.

Thank you very much for reading this article.

If you liked it, let me know in the comments.

Take care of yourself