How to Change Your Thought Patterns

Do you ever feel like your thoughts are stuck on repeat, and you’re not sure how to move forward?

Your brain and thought patterns can be trained, just like the rest of your body. When you exercise to improve your physical fitness, you work on building strength and endurance. In the same way, you can train your thought patterns.

Mental strength is about the thoughts you have about yourself and your life. It’s about how you handle challenges, stress, and setbacks.

Our thoughts are shaped by patterns and repetition

Researchers estimate that we have anywhere from 12,000 to 50,000 thoughts every day, with up to 80% of them being negative. Our thoughts follow patterns and repetition, meaning we often think many of the same thoughts day after day (source: Queen’s University, Canada).

By becoming more aware of your automatic thought patterns, you can break old habits and actively train a more positive and supportive inner dialogue.

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5 Steps to Changing Your Thought Patterns:

1. Become more aware of your thought patterns

Pay attention to your thoughts throughout the day. Are they mostly uplifting or negative and critical?

Tip: Pause a few times during the day to check in with yourself—what patterns are your thoughts following? This will help you better understand your thought patterns.

2. Challenge your negative thoughts.

When negative thoughts pop up, practice challenging them. Ask yourself whether these thoughts reflect reality or if there are other ways to view the situation. Look for evidence that disproves the negative thoughts.

Ask yourself: Is this thought helpful or useful to me?

Ask yourself:

Does the negative thought you have reflect the actual situation?
What might happen if I changed how I think about this?
Are there more supportive thoughts I could choose instead?
What would I say to a friend who had this thought?

3. Practice having a positive inner dialogue

It’s easy to focus on what you’re not good at or feel unsure about. Don’t let negative thoughts and emotions take over your day.

You might think things like: “I’m not good enough,” “I can never do this,” or “It’s my fault—I’m so stupid.” Falling into a negative spiral is easy, but it’s important to remember that how you talk to yourself matters – it impacts how you feel.

Try replacing self-criticism with encouragement and recognition of what you’re doing well. Practice being your own best friend – it can make a big difference in how you feel.

Example:
The next time you face a challenge, say to yourself: “I can do this” or “I’m proud of myself for trying.” This positive inner dialogue helps you build confidence and motivation.

Train your inner dialogue and practice positive self-talk!

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4. Train yourself to see the positive

Focusing on what you’re good at, what you appreciate, and what you’re grateful for helps you create a more balanced mindset. It builds resilience and self-esteem while also helping to switch off negative thoughts and feelings.

Keep a journal and write down the good things that happen. By recording them, you reinforce the experience. And when you’re feeling down, you can look back at all the positives.

Positive memories act as a buffer against stress and negative thoughts – especially in tough times.

5. Take mental breaks – break the negative thought patterns

Taking small breaks throughout the day, like going for a walk or doing simple breathing exercises, can help you feel calmer and less stressed—it’s a great way to break negative thought patterns.

Practice being mindful of the moment, with a friendly and non-judgmental attitude. Accept your thoughts and feelings without criticizing them. This can help bring balance to both your body and mind.

Changing your thought patterns is a long-term effort that requires patience and practice.