What Kind of Thoughts Are You Thinking, and how do they affect you physically, mentally, and emotionally?
Let’s talk about thinking.
Because thinking is either your biggest asset or your most dangerous liability.
Most people spend more time thinking about what to eat for dinner than they do thinking about their life, business, or goals.
The quality of your thinking determines the quality of your outcomes.
Broke people? Same actions, same thinking. Rich people? Different actions, different thinking.
It’s not about working harder—thinking better and more strategically.
You want a better body, business, or bank account?
Upgrade your thinking. Because your thoughts don’t just influence your life—they build it.
So, if you’re not getting what you want, it’s time to ask yourself: What are you thinking?
What Are You Thinking?
Most people don’t realize this, but thoughts aren’t just ideas in your head.
They’re energy. Literal, measurable frequencies. You can track them. Scientists have done it. EEG machines pick up your brainwaves and categorize them—alpha, beta, theta, delta.
Each one operates at a different frequency and affects your mood, performance, and even how your body functions.
So yeah, thoughts are real. They’re not just “in your head.” They have weight. They have power. And they’re constantly influencing how you feel and what you do.
Here’s the real kicker: your brain doesn’t know the difference between what’s real and what’s vividly imagined. So if you’re constantly thinking negative garbage—doubt, fear, shame—your body reacts like it’s in danger.
Stress hormones spike. Focus drops. You make worse decisions. You sabotage deals. You avoid conversations. You shrink.
Flip the script, and it’s the opposite. You think like a winner—focused, confident, intentional, and your body responds accordingly. You show up differently. You make better calls. You attract better outcomes. Because energy doesn’t lie, and people can feel when you’re operating from power instead of panic.
Want an example? Ever walked into a room and just felt someone’s energy without them saying a word? That’s the frequency of their thoughts. It leaks out of people.
You can’t fake what you think. Eventually, it shows up in how you walk, talk, breathe, and build your life.
Change your thoughts, and your entire trajectory changes with it. That’s not motivation. That’s physics.
Why Your Thinking Matters
Your thinking is the starting point for everything. Before the results. Before the action. Before the habits. It all begins in your head.
Most people don’t have a productivity problem—they have a thinking problem. They’re running broken mental software and wondering why the system keeps crashing.
Here’s the truth: Your life is a lagging indicator of your thoughts. What you consistently think shapes how you feel.
How you feel influences how you act. And how you act determines your outcomes. That’s the chain. Break the thinking, and everything downstream breaks with it.
High performers? They think differently. They think in terms of cause and effect. They think long-term, while others chase quick dopamine hits. They think in systems, not feelings. And they question their thoughts instead of being ruled by them.
If you don’t control your thinking, your thinking controls you. And if your default thoughts are fear, doubt, or scarcity? Good luck building anything worthwhile with that.
Want better results? Don’t just work harder. Think better. Change the input. Upgrade the operating system. Because in the end, success isn’t just about doing—it’s about thinking like the person who already has what you want.
The Science of Thinking
Most people have no clue how powerful their thinking really is. This isn’t woo-woo self-help — this is backed by neuroscience.
Your thoughts aren’t just invisible puffs of air in your head. They’re electrical impulses that create real, physical changes in your brain and body. Every time you think a thought, you’re firing neurons.
Do it repeatedly? You wire them together. That’s how habits, beliefs, and even your personality get built, thought by thought. (1)
How Thoughts Influence the Brain and Body
Here’s the breakdown: your brain doesn’t know the difference between a real experience and one you think about vividly.
That means your thoughts can trigger the same chemical reactions as real-world events. Positive thoughts? You get a hit of dopamine and serotonin — your brain’s natural “feel good” chemicals.
Negative thoughts? Cortisol spikes. Stress, anxiety, and fatigue follow. Your body literally responds to your thinking as if it’s happening now.
So if your default mental state is stress, fear, or overthinking? Your nervous system stays stuck in survival mode.
That’s not just bad for your mood — it tanks your energy, weakens your immune system, and burns out your motivation.
Neuroplasticity: You Can Literally Rewire Your Brain
Here’s where it gets wild: your brain is plastic. Not like a credit card — we’re talking neuroplasticity. It means your brain is capable of changing itself based on what you repeatedly think, feel, and do.
You’re not stuck with the brain you were born with. You’re building and rebuilding it every day.
Think fear 100 times? You make fear stronger. Practice confidence daily? You build a confidence circuit. Your thinking is not just passive — it’s sculpting your brain in real time. The only question is: Are you wiring it for winning or for losing? (2)
The Thought-Feeling-Behavior Loop Explained
This is the loop most people live in without even knowing it:
Thought → Feeling → Action → Result → Reinforces the Thought
Example: You think you’re not good enough → You feel insecure → You avoid taking bold action → You fail or stay stuck → That failure confirms your original thought.
Here’s the flip: interrupt the loop at the thought level. Challenge it. Reframe it. Because the second you change your thinking, you shift your emotional state. That unlocks better action. And better action creates better results — which reinforces the new belief.
This is how real transformation happens. Not by motivation. Not by hype. But by rewiring the system that runs everything: your thinking. (3)
The Two Primary Categories of Thinking
There are really only two kinds of thoughts you’re having every day: ones that move you forward and ones that hold you back. Empowering thoughts are built around growth, gratitude, and purpose.
They create energy. They make you take action. They pull you toward a better version of yourself. You think things like “I can figure this out,” “Every day I’m getting better,” or “This is happening for me, not to me.” Those thoughts build momentum. They compound. They create winners.
On the flip side, limiting thoughts are just mental anchors. Doubt, fear, shame—those are the thoughts that keep you stuck. They sound logical, but they’re designed to protect your ego, not build your future. You’ll hear things like “What if I fail?” or “I’m not good enough,” or “It’s probably too late for me.”
And because they’re familiar, you believe them. The key is figuring out which set is dominant in your life. And the way to do that isn’t through journaling or navel-gazing—it’s by looking at your results. Your actions are a direct reflection of your internal narrative.
If you’re not taking risks, if you’re constantly stuck in hesitation, if you’re talking yourself out of opportunities, you’re running on limiting thoughts. Period. You can’t outperform your mind.
You want to change your life? Start by changing the story you’re telling yourself.
How to Audit and Clean Up Your Thinking
Thought hygiene is like brushing your teeth, but for your brain. Most people never do it, and then they wonder why their mind is a mess.
You’ve got to start doing daily check-ins—not complicated meditations or hour-long therapy sessions—just simple awareness.
Ask yourself: What am I thinking right now, and is it helping or hurting me? That’s it. No fluff. Most of the junk you believe isn’t even yours. It’s just old programming you never questioned.
So journal it. Track it. Write down the thoughts that show up on repeat. You’ll start to notice patterns. Maybe it’s fear before you make a decision. Maybe it’s a shame when you mess up. Whatever it is, you can’t fix what you don’t see.
Then comes the real work—asking better questions. Instead of “Why am I like this?” ask “What else could be true?” Instead of “What if I fail?” ask “What if this actually works?” Questions change focus.
Focus changes thoughts. And thoughts? They change everything. Clean up your mind like you’d clean up a toxic work environment.
You wouldn’t let someone talk to your team like garbage every day, so why are you letting your own thoughts do it to you? Audit. Replace. Repeat. That’s the process.
Positive Thought Patterns Are The Foundation
Positive thought patterns are the foundation of every empire, every breakthrough, and every dollar I’ve ever made. Here’s the deal:
- Clarity breeds confidence
- Optimism fuels persistence
- Self-belief is a self-fulfilling prophecy
But let’s be real. Positive thinking alone won’t cut it. You need a strategy to harness these thoughts and turn them into tangible results.
Negative self-talk is like a virus. It infects your mind, spreads to your actions, and before you know it, you’re living a life of mediocrity. I’ve seen it destroy businesses, relationships, and dreams. But here’s the kicker – it’s entirely within your control.
Mindset Shift Techniques That Actually Work
- Catch yourself in the act: Awareness is the first step. When you hear that inner critic, call it out.
- Challenge the narrative: Ask yourself, “Is this thought helping or hurting me?”
- Reframe the situation: There’s always another perspective. Find it.
Remember, your mind is like a muscle. The more you train it to think positively, the stronger it becomes.
Let’s get practical. Cognitive restructuring isn’t just psychobabble – it’s a proven method to reshape your thinking patterns. Here are some exercises that have worked wonders for me and my clients:
- The “What If” Flip: Instead of “What if I fail?” ask, “What if I succeed beyond my wildest dreams?”
- Evidence Gathering: Challenge negative thoughts by listing concrete evidence that contradicts them.
- Future Self Visualization: Imagine your ideal future self. What thoughts does that person have?
These aren’t just feel-good exercises. They’re tools to recalibrate your mental compass and set you on a path to success.
We all have them. Those nagging beliefs that tell us we’re not good enough, smart enough, or deserving enough. But here’s the truth – self-limiting beliefs are just stories we tell ourselves. And guess what? You’re the author. You can rewrite the story anytime you want.
Examples of Self-Limiting Beliefs
- “I’m not smart enough to start a business.”
- Reframe: “I have unique insights and the ability to learn what I need to succeed.”
- “I don’t have enough experience.”
- Reframe: “Every expert was once a beginner. I’m gaining valuable experience every day.”
- “I’m too old/young to make a change.”
- Reframe: “My age gives me a unique perspective that adds value to everything I do.”
Remember, these beliefs aren’t facts. They’re just thoughts, and they can be changed.
Shine a Light on Your Thought Patterns
You can’t change what you can’t see. Thought awareness is about bringing your mental chatter into the spotlight. Here are some practices I swear by:
- Daily thought journaling: Spend 10 minutes each morning brain-dumping your thoughts.
- Meditation: Do not clear your mind, but observe it without judgment.
- The “Stop” technique: When you catch a negative thought, mentally yell “STOP!” and redirect.
These practices aren’t about controlling your thoughts. They’re about becoming the observer of your mind, giving you the power to choose which to entertain.
Reframe Your Thinking Techniques
You’re stuck in a loop of unproductive thoughts? It’s time to break out. Reframing your thinking isn’t just about positive affirmations and wishful thinking. It’s about strategically shifting your perspective so you can take control of your mindset and your results. Let’s dive into the techniques that actually work to rewire your brain and change your outcomes.
1. The “Flip the Script” Technique
Every time you catch yourself thinking something negative or self-limiting, flip it. No, this isn’t about pretending everything is sunshine and rainbows. It’s about reprogramming the narrative in your head.
Example:
- Negative thought: “I’m not good enough to succeed.”
- Reframed thought: “I’m on the journey to becoming better every day, and I’m learning from each step.”
The goal is to take the negative thought and flip it into a positive, empowering one. It’s not about ignoring the problem — it’s about recognizing it and telling your brain to see the opportunity instead of the obstacle.
2. The “Evidence Gathering” Technique
When you’re feeling doubt or insecurity, it’s time to gather evidence. Your brain is wired to look for proof that aligns with your thoughts — but it’s selective. If you’re telling yourself that you can’t achieve your goal, you’re looking for all the reasons why that’s true.
Here’s the trick: deliberately gather evidence of your success. Start a success journal. Write down every time you succeed, even in small ways. Over time, this builds an undeniable case for your ability to succeed.
Example:
- “I’ve done X before. I’ve overcome Y. I’m capable of handling Z.”
When your brain sees a history of success, it can no longer justify the story of failure. You’ve just reframed your thinking by showing evidence of your ability.
3. The “Worst-Case Scenario” Technique
The fear of failure holds people back from taking action, but the reality is often much less daunting than the mind makes it out to be. When you’re paralyzed by fear or doubt, take a step back and ask yourself: What’s the worst-case scenario?
Then, look at it logically. How bad is it really? Is it really as catastrophic as your mind is making it out to be? Often, the worst-case scenario is not that bad at all. Once you can see the worst case as something you can handle, you’ll be able to shift your thinking from fear to action.
Example:
- Fear: “What if I fail?”
- Reframed: “Even if I fail, I’ll learn something valuable, and I’ll be better for it.”
Now, you’re thinking through problems, not avoiding them. And when you start acting, you build confidence in your ability to handle whatever comes your way.
4. The “Focus on Process, Not Outcome” Technique
Most people obsess over the end result. They get fixated on whether they’ve “won” or “failed.” But the truth is, success isn’t a moment — it’s a process. When you reframe your thinking to focus on the actions and systems you can control, rather than the unpredictable results, you free yourself from the pressure of perfection.
Example:
- Negative thought: “I need to hit X revenue to be successful.”
- Reframed thought: “I can control my actions today — how I show up, how I add value, how I push myself. The results will follow.”
Now, you’re focused on consistent effort, not chasing an outcome. And that’s how success actually happens.
5. The “Gratitude Reframe” Technique
It’s impossible to be negative and grateful at the same time. If you want to shift your thinking, start with gratitude. When you’re feeling overwhelmed or stuck, write down 3 things you’re grateful for. Shift your focus from what you don’t have to what you do have.
This simple reframe can dramatically change your outlook on the day — and your ability to perform at a high level. When your brain is focused on abundance, opportunities, and gratitude, it can’t focus on scarcity and limitations.
6. The “Question Your Thoughts” Technique
A key to reframing your thinking is learning to question it. When a negative or limiting thought pops into your head, don’t just accept it. Challenge it. Ask yourself:
- Is this thought 100% true?
- What evidence do I have to support it?
- How can I prove this thought wrong?
- How would I think about this situation if I were my most confident self?
By questioning your thoughts, you put them under a microscope and weaken their grip on you. This allows you to replace them with better, more empowering beliefs.
Build Your Mental Fortress
Your thoughts become your habits, and your habits become your life. Here are some empowering thought habits to cultivate:
- Gratitude: Start and end each day by listing three things you’re grateful for.
- Affirmations: But not the fluffy kind. Use specific, action-oriented affirmations.
- Possibility thinking: Train yourself to ask “How can I?” instead of saying “I can’t.”
These habits aren’t about ignoring reality. They’re about creating a mental environment where success is the only logical outcome.
Identify and Avoid These Mental Pitfalls
Negative thinking traps are like quicksand for your mind. The more you struggle, the deeper you sink. Here are some common traps and how to escape them:
- All-or-nothing thinking: Life isn’t black and white. Embrace the gray areas.
- Overgeneralization: One failure doesn’t make you a failure. It makes you human.
- Catastrophizing: Ask yourself, “What’s the worst that could happen?” Then ask, “How likely is that, really?”
Recognizing these traps is half the battle. The other half is having strategies to pull yourself out.
Transforming Inner Dialogue
Your inner dialogue is the most important conversation you’ll ever have. It’s time to make it a productive one. Here’s how:
- Speak to yourself like you’d speak to a friend: Would you talk to your best friend the way you talk to yourself?
- Use “You” instead of “I”: “You’ve got this” is more powerful than “I’ve got this.”
- Create a personal mantra: Mine is “Figure it out.” Simple, but it works.
Your inner dialogue shapes your outer world. Make it count.
How Thoughts Affect Your Emotions and Physical Health
Your thoughts don’t just stay in your head—they show up in your body. That’s not some woo-woo concept, that’s straight biology. When you think stressful thoughts, your body reacts.
Increased heart rate, tight shoulders, shallow breathing. That’s a psychosomatic response—meaning your mind triggers real physical symptoms. Anxiety isn’t random. It’s a feedback loop.
Your brain fires off a fearful thought, your body reacts with tension or nausea, and then your brain interprets that tension as more danger. Now you’re spiraling. Most people live in this loop 24/7 and don’t even realize it.
And science backs it up. Studies show that chronic negative thinking increases cortisol, suppresses immune function, and literally rewires your brain for stress.
Long-term, that’s how people end up with ulcers, insomnia, even autoimmune issues—not always because of what’s happening around them, but because of how they’re processing it.
The mind and body aren’t separate systems—they’re a team. What you think, you feel. What you feel, you believe.
And what you believe, you live. So if your thoughts are toxic, don’t be surprised when your body starts throwing up red flags. You fix the mental patterns, the physical stuff starts shifting too.
Final Thoughts: Control Your Thinking
At the end of the day, your thinking is the foundation of everything. Your mindset is not just a personal development buzzword — it’s the code running your entire life. If your thoughts are garbage, your outcomes will be too. Period.
Most people try to change their life by changing what they do. Smart people? They start by changing how they think. Because once you upgrade your thinking, your feelings, actions, and results all follow.
You don’t need to be a genius. You don’t need 10 more courses or another productivity hack. You just need to start taking ownership of your thinking. Audit it. Question it. Rewire it. Do that daily, and your entire reality starts to shift.
Remember: you’re only ever one new thought away from a completely different outcome. So next time you catch yourself stuck, broke, or burned out — ask the real question:
What are you thinking?
