Help is on the Way! Seven Steps in Creating New Thoughts

I keep saying that the key to your freedom from overwhelm is less in changing your circumstances than in creating new thoughts.

Every sustainable change in your life is linked to choosing thoughts that serve you and move you towards the change you desire.

You are allowed to choose your thoughts concerning your circumstance. Actually, that is great news: you aren’t  stuck with life as it is. You can decide on the story you tell yourself about your day-to-day life.

And you all answer by asking me a question: How the heck do we do that?

So here is Creating New Thoughts 101:

The basic process is as follows

  • Become aware of your thoughts,
  • Clean them up if necessary,
  • Create new ones, and
  • Practice them.

As Human Beings, we have the amazing ability to use our minds to change our brains!

Thoughts are Structures in our Brain

After we think a thought for a while, it starts to become automatic and we are no longer aware that we are thinking that thought anymore.  It occupies mental real estate in our brain.

If our goal is to replace a thought that works against us with one that is a benefit to us, we need to first recognize it and let it go. If we created that thought, we can get rid of it.

Then, we need to begin creating a new brain structure that will in time become automatic. 

We human beings are amazing neuro-plasticians.

Grab a piece of paper and let’s get very practical!

Step 1: What thought do you need to replace? 

First, write down ONE thought that you think a lot that is not helping your life:

Example: “My recovery from this knee surgery is taking way too long.,”



Step 2: Why do you think you need to replace that thought?

Think through the reason this thought is harmful to you. What kind of results is it bringing about?

Example: “This thought is fueling feelings of discouragement and I the more I think it, the more want to give up.”



Step 3: What new results do you want?

What results would you rather have instead of your present ones?

Example: “I want my knee to get to the place where it’s better than it ever was!”



Step 4: What kind of feeling would fuel this new result you want?

Next, identify and write down the ONE feeling that would fuel the result you want:  

Example: Commitment, Hope, Focus, etc.



Step 5: Brainstorm thoughts that would fuel that feeling.

Your feelings come about because of thoughts that you are entertaining. You feel happy because you think someone loves you. Give yourself two minutes and write down all the thoughts that come to your mind.

Example: “I am right where I need to be.” “I only need to keep going every day.” “My future is worth the work.” “I can do this one day at a time.”



Step 6: Pick One

Out of all these thoughts, which one rings the “truest”? Which one could you begin to practice?

Make sure this is a thought that you know to be true and that you can commit 100 % to believe it.



Step 7: Practice your new thought!

Next, tell your mind to think it on purpose.

There are many ways to think on purpose and we will explore them next Monday.

For now, tell us in the comments how this exercise has helped you. And as always, if this was useful to you, please share the love!



Do you know you have a super-power right now?

A superpower is something that is able to influence you beyond your wildest dream.

And you have one. Right here, right now.

It’s at your fingertips. Literally.

It’s free.

It turns your life upside down.

It’s …


I know, it sounds terribly lame. But it is incredibly true.

Journaling is one of the most powerful tools available to you today.

Ever since I committed to writing three pages longhand every single day, my life has drastically changed for the better: I am more thankful, more peaceful, more joyful, more creative, more in the moment.

I stepped into a fulfilling life.

It’s like electricity: you don’t have to understand how it works in order to use it. And you certainly don’t have to commit to three pages of longhand writing daily. All you need to do is begin.

Committing to Daily Journaling is Transforming

All journaling means is: choose to write.  You don’t even need a fancy journal, even though there are hundreds to choose from nowadays.

Write what? Whatever you want.

There are no rules.

Sometimes, I call it “brain dump,” or “thought download.”

Write about your day yesterday, your plans for today, ask yourself hard questions, make your lists, doodle, tell on your bad thoughts, dream on paper. Everything goes.

Journaling truly feels like magic: as you write, you find answers to your questions. You discover a way where there wasn’t any. Your stress levels go down.

All of a sudden, you find the motivation to lose the weight. You get clear on where you want to go in life, you find wisdom for an impossible situation. You learn to pay attention to people and conversations.

Journaling is a commitment. When the kids wake up crying at 5:30 am and you have a full day of meetings ahead of you, or when you can’t keep your eyes open at night, it certainly doesn’t feel like a priority. Yet the simple choice to write can absolutely alter the course of your life. It is so very worth it.

Stick to it for three weeks. Once you see the benefits, I won’t have to convince you anymore.

Daily Journaling brings You Clarity

As you journal daily, things that aren’t in order in your life start to emerge clearly. You become aware of where your mind spends the majority of its time, and what needs to be eliminated from your life become obvious.

The journal never judges you, yet it leads you to insight.

It’s as though the pages reveal you to you.

You understand which thoughts aren’t serving you. What you need to create next.

You come up with totally unexpected solutions.

You find yourself able to make the scary decision.

Daily Journaling helps You sort out your Emotions

Without journaling, intense emotions have a way of lingering way too long.

As you allow yourself to be honest on the pages and write down your feelings about what has happened, or about your own mental state, you begin to understand your own emotions and find that it is safe to leave them between the pages. You see them for what they are, you come back to a place of objectivity and discover that you are able to move on.

Daily journaling makes You Thankful

I love that I expect myself to write three pages. Somehow, when there isn’t anything else left to write, my mind drifts toward thankfulness and I begin to write about the good stuff going on in my life. This is akin to opening the floodgates to joy. The more I think of what is great, the more of it I see. And the more I experience it.

By the way, gratitude makes you happier, brings about sweet sleep, reduces stress, makes people like you, and the list goes on and on.

Try it! You will be amazed.

How to get started with Daily Journaling

  • If you are more of an evening journaling kind of person, sign up for email you each night prompting you to write down what happened that day.
  • Use an app, there are literally hundreds of them.
  • Buy a nice journal and a lovely pen; that goes a long way towards enjoying the process.
  • Fit it into your day where it makes the most sense.
  • Start small; maybe commit to a half a page, or just five minutes daily at first.
  • Put it on your calendar, or it might not get done.
  • Think of it as non-negotiable personal growth time

The truth is, if you stick to it for at least three weeks, you will reap such benefits that you won’t ever want to stop!


Do you have any tricks to help other readers get started? Please share in the comments! Or tell us how journaling has helped YOU!

As always, don’t be selfish–share this post with any friend who might need it!