5 simple tips to rein in negative thoughts

We all have those days when we feel worn out or surrounded by negativity. Maybe it’s a tough moment at work, a personal setback, or just one of those mornings when nothing seems to go right. It’s easy to underestimate just how much our thoughts can shape the way we feel and act—but they do. Negative thoughts can drain our energy and keep us stuck, while positive thoughts can shift our perspective and help us keep moving forward.

The good news? With a little practice, you can train your mind to catch negativity before it takes over and intentionally choose more uplifting, productive thoughts. Here are a few simple but powerful strategies you can start using today:

Be aware of your thoughts
Start by checking in with yourself regularly. Notice the tone of your thoughts—are they encouraging or critical, helpful or harmful? Awareness is the first step. By recognizing when your inner dialogue is steering you toward negativity, you give yourself the opportunity to pause and redirect before it spirals.

Trash those negative thoughts
Sometimes our brains feel like they’re on repeat, cycling through the same doubts or worries. A helpful trick is to write those thoughts down. Put them on paper, then crumple it up and toss it in the trash. This small physical act is surprisingly effective—it signals to your brain that you’re done carrying that weight and makes room for something better.

Reframe with positivity
When you catch a negative thought, ask yourself: Is there another way to look at this? For example, forgetting to do a chore doesn’t mean you’re irresponsible—it just means you’re human. Instead of beating yourself up, you can turn it into a practical solution, like setting a reminder or carving out a few extra minutes in your day. Reframing keeps you in control of your story.

Practice gratitude daily
Gratitude is one of the fastest ways to shift your mood. It helps you stop focusing on what’s wrong and start appreciating what’s right. Before bed, try writing down three things you’re grateful for or three small wins from your day. Over time, you’ll start noticing the good more naturally—and negativity won’t feel as heavy.

Move your body
Physical activity isn’t just good for your health—it’s medicine for your mind. Exercise helps release tension, gives you a mental reset, and pumps out endorphins that boost your mood. And it doesn’t have to mean a full gym session. Even a quick 10-minute walk outside can clear your head and shift your energy.

Final thought: Don’t let negativity rent space in your mind. By practicing these small habits, you’ll not only protect your motivation but also build resilience. A positive mindset won’t make challenges disappear, but it will give you the strength and clarity to handle them with more confidence and less stress.