How to Challenge Your Mental Filter

How to challenge your negative thoughts?

That’s called a “mental filter.”

It means focusing only on the negative part of a situation.

And filtering out the positive ones.

But there’s a solution to everything, right?

Let’s try this!

1.    First, notice when you’re focusing on something negative.

Maybe you hear a critical comment — and it starts bothering you.

When this happens, do this:
→    Pause for a moment
→    And write it down

For example:
→    “I’m terrible at presentation”
Even though we know that’s not true, right? 🙂

2.    Now, let’s challenge that thought.

Ask yourself:
→    Is this thought really true?
→    What evidence do I have to support it?
→    What would I tell a friend who feels the same?
→    Are there other ways to see this situation?
Just take a moment to reflect.

3.    Okay, we’ve started challenging our thoughts.

Now what?
Now, write down at least 2 or 3 positive comments about that situation.
Even positive experiences are okay.

For example:
→    My boss liked my visuals!
→    My teammates said I explained things well!
→    I was told he believed in my abilities!

4.    Okay! Now:
→    Take that negative thought
→    And reframe it into something more balanced.

For example, instead of saying:
→    “I’m terrible at presentations” (which isn’t true!)
Say:
→    “I can improve, but I did something well, too!” (which is true!)

This is how we can let go of negativity and focus on the positive.
It’s a mindset game.
We just need to be more realistic, right?