Stop Negative Thinking Exercise To Change The Rules Of Your Mind

Try my negative thinking exercise to rid yourself of toxic thoughts and beliefs. You can rewire your nervous system the way you want it to work.

Do you talk to yourself as your worst critic or best friend? How can you train your mind to remove negative thoughts? Everyone has a mind that talks to them. It is known as the verbal mind that thinks. When the verbal mind goes negative, it is known as the inner critic.

But what do we do when our verbal mind is stuck in a negative or critical loop?

Whatever you desire in life is controlled by your consistent thoughts. The problem is we are, for the most part, unconscious of our constant thoughts. Especially our negative thoughts. Awareness is the first step to changing anything.

According to the National Science Foundation, an average person has about 12,000 to 60,000 thoughts per day. Of those, 80% are negative, and 95% are repetitive thoughts.

All negative thoughts are not evil. They only create imaginary drama in your mind. Being vigilant can help you survive, but most negative thoughts are unnecessary.

Your mind is a great tool to bring joy, happiness, and abundance to your life. However, if left unchecked, it can become a misery-making machine.

I learned this exercise to stop negative thinking in Dr. Robert Anthony’s Ultimate Secrets To Self-Confidence Course.

What Is The Inner Critic?

The inner critic’s voice is a product of the harmful scripts we allow to run in the background of our minds daily. The inner critic is genuinely just a voice for those scripts. It’s not you. Your mind/thoughts run automatically, just like your heart beats on its own.

The mind works as a transmitter. It needs to be constantly updated as any other software.

We act consistently according to our beliefs and thinking. If your internal dialogue is positive then there’s nothing to change. But do you ever have thoughts like:

I’m not good enough.

I’m not smart enough.

I’m not attractive enough.

I’ll never get that promotion.

I can’t do it

I’ll never be acknowledged.

I’m a failure.

You want to be your best friend, not your worst critic. There are enough critical people in the world; you don’t have to be one of them.

What Is Neuroplasticity?

Neuroplasticity means that the brain can change. It is defined as the ability of the nervous system to alter its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections after injuries, such as a stroke or traumatic brain injury.

It refers to the brain’s ability to modify, change, and adapt structure and function throughout life and in response to experience.

Neuroscience has demonstrated that we can alter our brains by thinking differently. When we change our thinking, the brain rewires itself, and our actions change too.

This is excellent news because it means we can reprogram or rewire ourselves. We are no longer stuck with self-defeating behaviors and thoughts.

If we think the same thoughts every day, “everything stays the same in the body. But new thoughts that lead to new behaviors and experiences begin to change human biology, including the brain itself. When you change, everything changes around you. – Dr. Joe Dispenza

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Stop Negative Thinking Exercise

The negative thinking exercise work by interrupting your unconscious programming. All of us have some form of automatic habits or reactions that no longer serve us. We must change our internal programming to help us be better at life.

The harmful scripts we run are a result of years of toxic experiences. Whenever we experience something that makes us feel lesser than or emotionally abused, we pick up a small piece of that experience and harbor it within.

Anytime you think negatively or engage in negative conversations, you will zap yourself. This includes thoughts of negative anticipation, rehearsing failure, complaining, and talking negatively about yourself and others.

Then you are going to self-correct yourself in that situation.

Remember these three crucial points.

1. If your intelligence is turning against you, no one can save you. Do your best never to become a problem in your own life. Figure out how to, instead, become the solution.
2. You can make yourself whichever way you want, but if you live compulsively, that is not absolute freedom.
3. You are alive right now is the essential thing in your life. Life is ticking away, so be grateful for every second of it, and remember to smile every morning when you wake up.

“What a liberation to realize that the “voice in my head” is not who I am. Who am I then? The one who sees that.” ~ Eckhart Tolle

Grab A Rubber Band

You’ll need a rubber band that is one-quarter of an inch. You can use a smaller one. The wider is more comfortable to wear and easier to work with. Place the rubber band on your wrist. It should fit comfortably, not too loose or tight.

I use the rubber band they wrap asparagus with from the grocery store.

Negative Thought Zapper Exercise Steps

1. Put the rubber band around one of your wrists. It should fit loosely and comfortably. Keep the rubber band on the same wrist for 21 consecutive days.
2. When you think negative thoughts about yourself, including negative mental rehearsal or about anyone else, snap the band. Please give it a good snap so it stings your wrist. Do it right then and there. Then change and self-correct the thought. Do it every time you have a negative thought.
3. When you think negative thoughts, you can snap the band up to 5 times a day without moving it to the other wrist. If you snap the band six times or more, you must move it to the other wrist and start over again for 21 consecutive days.
4. Suppose you catch yourself engaging in any negative conversation that involves complaining or criticism about yourself or other people or situations. In that case, you must snap the band and “zap” yourself, move the band to your other wrist immediately, and start over for 21 consecutive days.

The main difference is if you think negative thoughts, you can snap the band up to 5 times a day without moving it to the other wrist and starting over.

However, suppose you say anything negative out loud/verbally or engage in negative conversation, including complaining or criticism about yourself, other people, or situations. In that case, you must immediately move the band and start over for 21 consecutive days.

Either way, you self-correct and reverse the thought or verbal statement into one positive.

You must snap the band and self-correct.

Snapping and moving the band creates the neural pathway in your brain, making you aware of your negative, self-defeating thoughts and conversations.

Stop Negative Thinking By Zapping It

This simple negativity-stopping exercise will build self-confidence because you’ll become more aware of your thoughts. You’ll notice that most of your negative thinking and conversation are unconscious and automatic.

Don’t be surprised when you do a lot of snapping and switching at first.

You will notice a measurable decrease in the time you spend thinking and talking negatively about yourself and others.

The self-correction process, reversing your thoughts and conversations into positive statements, realigns your conscious intentions with your subconscious desires, so you end up with what you want instead of what you don’t want.

After using the negativity zapper exercise to stop my negative thinking, all I have to do is put a rubber band on my wrist, and I automatically, by default, do not talk or think negatively. To me, it’s like wearing an “authority figure” on my wrist. It causes me to be more aware of myself.

Remember this. Thoughts are just visitors; watch them come, but don’t make them stay. You are simply the observer of these thoughts and never identify with them.

Negative thoughts are an illusion; let them float into the air, disappear, and transform into beautiful thoughts you appreciate.

You don’t have to control your thoughts. You have to stop letting them control you.

As far as people go, remove expectations from people, and you will remove their powers to hurt your feelings. If you don’t like something, take it away, its power is your attention to it.

I hope the Negative Thought Zapper Exercise helps eliminate negativity from your life because you will be training your subconscious to only focus on the things you want to think about and talk about. Good luck.

Marisa Peer: 13 Rules Of The Mind

1. What is expected tends to be realized.
2. Imagination is more powerful than knowledge.
3. Imagination is more powerful than logic.
4. Your mind always does what it thinks you want it to do.
5. Your mind works to move you from pain to pleasure.
6. Your mind responds to the pictures in your head and the words you say to yourself.
7. Your mind learns by repetition.
8. Your mind loves what Is familiar.
9. We make our beliefs, and our beliefs make us.
10. We are wired for negativity but are not supposed to worry constantly.
11. Our limiting beliefs have a purpose – we form limiting beliefs to cushion us against failure.
12. The only way we fail in life is by failing to try.
13. The root of all fears is the fear of rejection. Yet, we cannot be rejected unless we let people reject us by agreeing with them.

Further reading: What Are My Negative Emotions Telling Me?