A Practical Hack To Combat Negative Thoughts In 2 Minutes Or Less

According to 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.

If we repeat those negative thoughts, we think negative way more than we think positive thoughts.

Cognitive Behavioral Therapists have a term for it — ANTs (Automatic Negative Thoughts).

All negative thoughts are not bad. Being alert can help you survive but most negative thoughts are useless. They only create imaginary drama in your mind.

Let’s break this pattern. Do an exercise with me.

Step 1

Take out a piece of paper or open a writing software on your computer or mobile.

Step 2

List every negative thought you have. Once you’ve listed everything down, don’t stop. Dig deeper and write more thoughts about:

  • Your fears
  • Your insecurities
  • Your losses
  • Things that stress you out regularly
  • Things that irritate you about other people

Step 3

Make another column or a separate list.

Now, for every negative thought, write at least one positive thought.

  • If you fear failure, write one instance when failure helped you to learn a lesson.
  • If you’re insecure about your skills, write how much you’ve improved since you started.
  • If you’ve lost a relationship in the past, write about the beautiful time you spent with each other.
  • If you stress about work, write how your work is serving other people.
  • If you don’t like your coworker’s behavior, write about one positive thing about that person.

Shifting perspective sounds easy. But it’s not.

It takes practice.

This is why I want you to do this exercise right now. Once you do this exercise, your mind will remember it.

It will become part of your thinking process. Whenever you think of a negative thought, counter it with a positive one

Nervous about giving a speech in public? Think of the positive impact you will make.

Lost money? Think of one thing you have remain.

Feeling jealous? Appreciate one thing about yourself.

Make it a habit. Give yourself a one day challenge to balance your thoughts.

The aim is to make this habit part of your subconscious. Once it has become part of your thinking process, you will shift your perspective like Tony Robbins does.

Tony says we live in either of the two mental states — A beautiful state or a suffering state.

A beautiful state is when you feel love, joy, gratitude, awe, playfulness, ease, creativity, drive, caring, growth, curiosity or appreciation.

A suffering state is when you feel stressed out, worried, frustrated, angry, depressed, irritable, overwhelmed, resentful or fearful.

“A man is but the product of his thoughts. What he thinks, he becomes.” — Mahatma Gandhi

Tony was not born optimistic. He practiced it. He put in the effort.

You can do the same.

Your thoughts are the roots of your destiny. Your next action results from your next thought. You owe it to yourself to improve the quality of your thoughts.

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” — Lao Tzu

Take action

Do the exercise and give yourself a one day challenge to get started.

It takes a cue, routine and a reward to form a habit. The cue here is an automatic negative thought (ANT), the routine is a positive thought to balance it out, and the reward is how you feel.

Repeat until it becomes part of your thought process.

Comment below and let me know how it goes.

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5 Permissions You Must Give Yourself To Live Your Best Life

You and I are wired to seek permission.

When we were kids, we needed permission from parents, teachers and other elders.

When we grow up, we seek permission from our bosses and authorities.

Our mind is conditioned to ask for permission. But to unlock your full potential, you must learn to give yourself permission and become the owner of your life.

When you take complete ownership of your life, you are in charge of your life experiences. There is no space for blame or excuses.

Many people give keys to their life in the hands of other people or they themselves become the prison guard. They forget that they have the key to unlock the full potential of their life.

I’m here to remind you the permissions you must give yourself.

Give yourself permission to succeed

You are capable of accomplishing great things. But first, you must allow yourself to be successful.

Some people are afraid of success. Some people think that being successful means making a lot of money or being greedy. Such mental programming has to leave your mind.

Success is subjective. You have the power to define your own criteria for success. It could be being a good husband or wife, having a smile at the end of the day, having the freedom to travel the world or taking small steps towards your goal.

No matter what success means to you, you must own it and live up to it. Forget about what society’s definition of success is. Write your own definition and move in its direction.

To make success a habit, set more behavior-based goals instead of outcome-based goals. For example, if you want to lose weight, define success by making the right food choice instead of the number on the weight scale. If you keep succeeding at the behavior-based goals and move in the right direction, the outcome will follow.

Start now. No matter how small the first step is. No matter how slow the progress is.

By default, life has no meaning. But if you strive for greatness, you can give your life a purpose.

Give yourself permission to fail

A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.― George Bernard Shaw

Failure is a form of learning.

I don’t know why schools punish failure.

Failure is not a prerequisite for success but it amplifies the success. By making mistakes, you not only learn, but you build a character that transforms every other area of your life. Your mindset changes. You embrace success more because of the effort you put in.

If you let go of the fear of failure, you will not be afraid to explore the possibilities of your life. You will become limitless because you know that making mistakes speeds up your learning and results in growth.

Allow yourself to be imperfect. Put your product or craft in public. Embrace feedback.

All the newsflash, magazines, social media feeds show us the faces of successful people. It seems like they are the perfect people living a perfect life with zero flaws. But in reality, they are like you and me. They just keep on learning from failures.

In the world where success is preached, don’t be afraid to look like a fool. Failure is not a scar on your self-esteem. It’s a battle scar you can be proud of.

Give yourself permission to be yourself

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. ― Ralph Waldo Emerson

When we fake our identity, we try to live up to the fake version we show to the world.

It’s stressful to live up to people’s expectation of who they think you are. On the other hand, if you be yourself, the right people will attract in your life and you won’t have to put energy into showing a fake version of you.

The first step to being yourself is to accept yourself. It means not only accepting the good parts but also accepting the flaws in you.

The reason why we put on a mask is that it is our instinct to get accepted in communities. We could only survive if we were part of a group. The outcasts were rejected and they could not live long.

But today, when you have access to so many people, you don’t have to fear people’s rejection. You will always find like-minded people if you express yourself as you are.

Let go of all the emotional baggage. Forgive yourself and move on. All you have is today. You get to define your future and it can only be great if you stop hurting yourself with the pain of the past.

From today, you can control who you want to be. Define your values, set goals, follow your passion and stay true to yourself.

Don’t be afraid to change. Raise your standards and if you have to, let go of your past identity and change the people around you.

Learn to say no to the people or experiences that do not to appeal you. Life is too short to be inauthentic.

I can’t give you a sure-fire formula for success, but I can give you a formula for failure: try to please everybody all the time. ― Herbert Bayard Swope

Give yourself permission to be happy

You deserve to be happy now.

You don’t need to wait for the next paycheck, vacation or a soulmate to be happy. So often, we spend our lives thinking about the time in future when we will be happy.

Even after getting what we want, we get hedonically adapted to the gifts in our life. It’s okay to desire more success but first, you must learn to be happy with what you have.

Happiness is a skill. If you can’t be happy today, you won’t be happy tomorrow. To develop the happiness skill you can practice gratitude and mindfulness.

Take a break and do things that you find fun or relaxing. You don’t have to pretend to enjoy the activities that other people might like.

Create a bucket list of the life experiences you want to have and live those experiences. Nobody else will give you the permission to live your life the way you want.

Another way to be happy is to help others. Kindness not only makes the world a better place, it lets you see past the problems you have in life.

Give yourself permission to feel crappy sometimes

The acceptance of one’s negative experience is itself a positive experience. ― Mark Manson

No matter how much you try to avoid the negative emotions like anger, frustration, sadness, jealousy, etc., you will feel them sometimes in your life.

You don’t have to feel bad about feeling bad. It’s okay to feel that way.

It’s in nature of humans to feel emotions. Instead of resisting such emotions, just observe when they arrive. When you acknowledge them and treat them as a guest, they will leave sooner than you expect them to stay in your mind.

Emotions are beautiful. They help us to deal with hard situations. Become aware of your emotions and soon you will return to your default positive state if you practice the skill of being a happy person.

Don’t let negative emotions define you. Identify yourself as a happy person and treat negative emotions as something you feel temporarily.


The key to your best life is in your hand. Unlock the life you deserve to live because your life matters.

Give yourself permission to succeed, fail, be yourself, be happy and feel crappy to achieve your full potential and live a fulfilled life.

Use emotions at your own will

When I was a kid, I used to get angry all the time. I had no control over my emotions and I let my emotions rule my actions and thoughts. Everything I did was based on an impulsive emotional reaction. As I grew up, I learned to control my emotions and now I try not to let anger control me.

We are emotional creatures.

Our actions are not only determined by our thinking, but we transition between different moods and emotions.

Most of the time we let our emotions guide or control us. Sometimes, it leads to a good outcome but at times, it can also lead to an undesired outcome. We then regret our actions which were based on short lived negative emotions.

We all know the power our emotions have on us. But what if we switch it the other way around? What if we use emotions to empower us in the way we want?

Most of us develop a constant personality. Some people are perceived to be funny, some are serious and some seem to be always smiling.

Every emotion has its place and time. Preserve your feelings and channel them when you need them. An overdose of any emotion can result in undesired outcomes.

If you stay happy all the time, you’ll hide and suppress all your negative emotions which are unhealthy for your mental and spiritual health.

If you stay funny all the time, you might not take some things in life seriously and not take actions that you need to be taking.

If you stay angry all the time, well, you know the consequences.

Every emotion has its use and all of them are natural. So instead of masking our emotions or keeping our emotion same, we can start to channel our emotions according to our needs and situation.

  • If you’re feeling overwhelmed, bring positivity to life and smile.
  • If you’re taking life too seriously, bring humor to life.
  • If you’re working out at the gym, bring anger to life and switch to the beast mode.
  • If you’re about to do something outside of your comfort zone, bring courage.
  • If you’re feeling uncertain, turn it into positive anticipation and embrace the current situation.
  • If you’re feeling hatred, bring love and kindness.

So I invite you to try this technique out. Don’t let your hidden emotions poison you. Channel them and take them out when the right time comes.

Instead of letting your emotions guide you, guide your emotions as you need them. A simple hack you can use to make it easier for yourself is using music. Have different types of go-to music for different situations that will help you shift your emotions when you need or don’t need one.

Emotions are your friend. Use them wisely and your life will be much better.