Positive Self Talk

🧠 Positive Self-Talk Reframe Exercise

Step 1 – Notice the Negative ThoughtWrite down a negative thought you often have. Example:

“I always mess things up at work.”

Step 2 – Challenge ItAsk yourself:

• Is this thought 100% true?

• What evidence do I have for and against it?

• Would I say this to a close friend?

Step 3 – Reframe ItTurn the negative into a balanced, supportive statement. Example:

“I’ve made mistakes before, but I also do many things well. I am learning and improving.”

Step 4 – Anchor With an AffirmationChoose a short phrase to repeat when the negative thought comes up. Example:

“I am capable and growing every day.”

Step 5 – Practice Daily

• Write down 3 reframed thoughts each evening about challenges you faced.

• Repeat your affirmation out loud in the morning and when you feel stressed.

• Over time, your brain begins to default to the positive reframe.

👉 Bonus variation: Try the "Friend Filter" – when you catch yourself being harsh, ask: “What would I say if my best friend said this about themselves?” Then, say that kind thing to yourself.