Step 1 - Make a List
Note your "old thoughts" or "unproductive thoughts"
Step 2 - Record Unproductive Thoughts
Record unproductive thoughts you find yourself thinking about regularly. These could be anxious or worried thoughts, highly negative or self-critical thoughts, thoughts that display a lack of confidence or are self-depreciating or any other thoughts that hold you back or make you unhappy.
Step 3 - Create Replacement Thoughts
If your unproductive thought is only partly true or incomplete, then what could you tell yourself that would be more accurate or convey a more complete and realistic picture of your situation.
Step 4 - Read your list often
Try reading your list twice a day ie. on getting up/going to bed. Over time you will start memorising the words and your replacement thoughts so that you can use them throughout the day.
Step 5 (the final step) - Notice & Replace
Throughout the day notice when you think of one of your unproductive thoughts and stop yourself. Take a moment to reject that old way of thinking - chuck it in the bin! Then say to yourself the corresponding replacement thought and let it sink in. The new thinking may not change immediately but don't worry it will come with time.
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