You can train your brain and thought patterns, just like the rest of your body. It requires some effort, just like getting physically fit.

You need to be consistent. One session isn’t enough to say you’re “trained”—mental training requires regular effort.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle

Our thoughts are influenced by patterns and repetitions.

Researchers estimate we have between 12,000 and 50,000 thoughts each day, with up to 80% of them being negative. Our thoughts follow patterns and repetitions, meaning we likely think many of the same thoughts every day (source: Queen’s University, Canada).

We often run on autopilot, making it easy to fall into negative thought patterns. You can train yourself to have a positive inner dialogue and work on your thought patterns about yourself and your life.

Here are some tips:

1. Become more aware of your thoughts.

Notice what thoughts you have throughout the day and in different situations: Are your thoughts mostly uplifting or negative and critical? Ask yourself: Is this thought helpful, or does it serve me?

• A tip is to insert a couple of breaks during the day to check in with yourself and gain insight into your thought patterns.

2. Challenge your negative thoughts.

When negative thoughts arise, practice challenging them. Ask yourself if these thoughts are realistic or helpful. Look for evidence that might disprove them.

Ask yourself:

• Does the negative thought you have reflect the actual situation?
• What could happen if you started thinking differently?
• Are there other ways to view this situation?
• What would I say to a friend who had this thought?

3. Practice positive self-talk

It’s easy to focus on bad results, what you haven’t achieved, or your uncertainties. Don’t let negative thoughts and feelings take over your day.

How you speak to yourself matters. Try replacing self-criticism with encouragement and recognition of what you’ve achieved.

4. Train yourself to see the positive

This helps create a more balanced mindset.

• Shift your focus towards what you’ve achieved, what you appreciate, and what you’re grateful for. This helps you build resilience, self-esteem, and reduces stress.

• Keep a journal and record these events—it reinforces the experience. You can also look back at it later to remind yourself of all the good things.

• Positive memories act as a buffer against stress and negative thoughts. This is especially important during tough times when you need to turn off negative thoughts and feelings.

5. Take mental breaks

Taking small breaks during the day, such as going for a walk or doing simple breathing exercises, can help you feel calmer and less stressed – it can help you break negative thought patterns.

Practice being present with a kind attitude. Accept your thoughts and feelings without judgment. This can also help create balance in body and mind.

Set aside time for yourself. Engage in activities that give you energy and joy.

Remember, change takes time. It’s a long-term effort.

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