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Podcasts > The Mel Robbins Podcast > Let Go of Negative Thoughts & Reprogram Your Mind for More Positive Thinking

Let Go of Negative Thoughts & Reprogram Your Mind for More Positive Thinking

By Stitcher

In this episode, Mel Robbins explores the struggle with negative self-talk and self-doubt, presenting strategies to counteract one's inner critic and foster a more positive mindset. She explains how challenging harmful narratives and using techniques like gratitude and thought substitution can retrain the brain's filtering system to notice growth opportunities instead of negativity.

Robbins offers practical exercises to reset mindset, such as the "Heart Scavenger Hunt" designed to train the brain to focus on the positive. Through her advice, listeners gain insights into recognizing and disputing their inner critic while cultivating a growth mindset that propels them forward.

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Let Go of Negative Thoughts & Reprogram Your Mind for More Positive Thinking

This is a preview of the Shortform summary of the Aug 5, 2024 episode of the The Mel Robbins Podcast

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Let Go of Negative Thoughts & Reprogram Your Mind for More Positive Thinking

1-Page Summary

Overcoming Negative Self-Talk and Self-Doubt

Mel Robbins delves into the struggle with negative self-talk and self-doubt, offering strategies to subdue one's inner critic and cultivate a growth mindset.

Recognize and Counteract Your Inner Critic

Robbins highlights the harmful, critical inner voice that undermines confidence. She advises challenging these narratives by questioning their truth and replacing them with more positive self-talk.

Leverage Mindset and the Brain's Filtering System

Robbins explains how mindset acts like sunglasses, shaping perception. The brain's reticular activating system (RAS) reinforces whatever you deem important, even negativity.

Strategies to Reset Your Mindset

Robbins recommends exercises like the "Heart Scavenger Hunt" to train the RAS to notice positivity. She advocates thought substitution - swapping negative thoughts with constructive ones. Gratitude practices can also pivot the RAS towards motivating growth.

1-Page Summary

Additional Materials

Counterarguments

  • While recognizing the harmful inner voice is important, some argue that simply challenging negative narratives might not be sufficient for individuals with deep-seated issues or mental health conditions, where professional help is necessary.
  • Positive affirmations can sometimes lead to unrealistic expectations or denial of one's true feelings, potentially causing more harm than good if not used carefully.
  • The comparison of mindset to sunglasses might oversimplify the complexity of cognitive processes and how they influence perception.
  • The RAS is a complex part of the brain, and while it does filter information based on what is deemed important, the process of retraining it is not fully understood and may not be as straightforward as suggested.
  • Exercises like the "Heart Scavenger Hunt" may not have a one-size-fits-all effect, and their efficacy can vary greatly from person to person.
  • Thought substitution can be beneficial, but it may also lead to avoidance of underlying issues that need to be addressed for long-term mental health.
  • Cultivating gratitude is generally positive, but it should not be seen as a panacea for all forms of negative thinking or a substitute for other necessary therapeutic interventions.

Actionables

  • Create a positivity playlist with songs that have uplifting lyrics and listen to it during moments of self-doubt to counteract the harmful inner voice.
  • Explanation: Music has a powerful impact on mood and emotions. By curating a playlist of songs that promote positive messages, you can create an auditory environment that supports a positive mindset. For example, if you start doubting your abilities before a presentation, listening to a song with lyrics about overcoming challenges can provide an immediate boost to your confidence.
  • Develop a 'positivity passport' where you stamp or note down every positive interaction or compliment received throughout the day.
  • Explanation: Much like a real passport accumulates stamps from different countries, your positivity passport will collect evidence of positive experiences and feedback. This tangible record serves as a reminder of the good in your life, helping to train your brain to notice and prioritize positive events. For instance, if a colleague praises your work, you would make a note of it in your passport, reinforcing the positive narrative.
  • Engage in 'mirror work' by speaking constructive and motivating statements to yourself in the mirror each morning.
  • Explanation: Mirror work involves standing in front of a mirror and using it as a tool to reinforce positive self-perception. By looking yourself in the eyes and speaking affirmations or constructive statements, you create a powerful visual and emotional connection with your positive thoughts. For example, you might say, "I am capable and ready to tackle today's challenges," which can help set a positive tone for the day and counteract negative self-talk.

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Let Go of Negative Thoughts & Reprogram Your Mind for More Positive Thinking

Overcoming Negative Self-Talk and Self-Doubt

Mel Robbins delves into the struggle with negative self-talk and self-doubt, providing insights and strategies on how to subdue your inner critic and foster a growth-oriented mindset.

Recognize and Counteract Your Inner Critic

Identify the harmful, critical self-talk that holds you back

Robbins discusses the constant negative voice in one’s mind that proliferates thoughts like "You'll never be happy," and "Why do you always screw things up?" She emphasizes that this kind of thinking leads individuals to believe they’re not good enough and focus on what's going wrong.

Challenge the negative narratives by questioning their truthfulness and usefulness

Robbins encourages questioning the negative narratives that hold you back. She talks about the vicious cycle of critical self-talk, from doubting one’s abilities to re-enter the workforce, to hesitating, not speaking up, and holding oneself back.

Replace critical thoughts with more positive, empowering self-talk

Robbins transformed her self-talk from self-critical to loving and encouraging, by challenging her negative mindset. She reinforces the idea that changing one’s mindset to more optimistic phrases like "maybe it will work" can lead to taking action.

Leverage the Science of Mindset and the Brain's Reticular Activating System

Understand how your beliefs and opinions shape your perception of the world

Robbins describes mindset as a set of beliefs that act like sunglasses, filtering and coloring all experiences. She asserts that while you can't overnight change circumstances like discrimination, a positive mindset empowers resilience and courage.

Recognize that your "mindset" is like a pair of "sunglasses" that colors your experience

She uses the metaphor of sunglasses to explain how mindset filters what we perceive. A positive one is like rose-colored glasses that can make even a cloudy day appear beautiful, Robbins suggests.

Learn how the brain's filter (the reticular activating system) can reinforce your mindset

Robbins introduces the reticular activating system (RAS) as the brain’s filter, determining what information makes it into your consciousness. This system reinforces whatever you deem important, even if it's negative.

Strategies and Exercises to Actively Reset Your Mindset

The "Heart Scavenger Hunt" - Ac ...

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Overcoming Negative Self-Talk and Self-Doubt

Additional Materials

Counterarguments

  • While identifying harmful self-talk is important, overemphasis on positivity can sometimes lead to ignoring or invalidating genuine emotions and concerns.
  • Questioning the truthfulness of negative narratives may not always be straightforward, as some negative thoughts may be based on real, unresolved issues that require attention rather than dismissal.
  • Replacing critical thoughts with positive ones can be beneficial, but it's also important to address the root causes of negative self-talk to achieve long-term change.
  • Beliefs do shape perception, but changing perception doesn't always change reality; practical steps must accompany mindset shifts to effect real-world change.
  • The metaphor of mindset as sunglasses may oversimplify the complexity of cognitive processes and the many factors that influence perception.
  • The Reticular Activating System's role in reinforcing mindset is an oversimplification; the RAS filters incoming stimuli but does not create or reinforce beliefs.
  • The "Heart Scavenger Hunt" might help train the brain to notice positivity, but it may not be a comprehensive solution for deeper psychological issues that contribute to negat ...

Actionables

  • Create a positivity playlist with songs that have uplifting lyrics and melodies, and listen to it during moments of self-doubt to shift your mood and mindset. Music has a powerful influence on emotions, and by curating a playlist specifically designed to counteract negative thoughts, you can create an auditory environment that supports a positive mental state. For example, if you catch yourself thinking "I'm not good enough," play a song that makes you feel confident and sing along to reinforce the positive message.
  • Start a "belief journal" where you write down one belief about yourself each day and then actively seek out evidence to support or refute it. This can help you understand the impact of your beliefs on your perception of the world. If you believe you're not a good public speaker, for instance, challenge this by recording yourself giving a speech and then reviewing it to find areas of strength or improvement.
  • Develop a "gratitude alarm" by setting random alarm ...

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This guide separates Maltz’s ideas and techniques into two distinct parts: Part 1 discusses the theory behind Psycho-Cybernetics, and Part 2 presents the actionable material that Maltz weaves throughout his book. We also compare and contrast each key concept with up-to-date psychological research and self-improvement methods, and we expand on Maltz’s prescriptive style with actionable ideas from other authors and psychologists.

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