How to Retrain Your Brain: 8 Tips for Positivity and Success

How you communicate with yourself has a significant impact on how you feel about yourself and others. Positive self-talk has the power to retrain your brain and propel you to great heights.¹ Negative self-talk can bring you down, where you feel like giving up. If you are engaging in negative self-talk—berating yourself about a bad grade or telling yourself you won’t succeed—it’s time to learn how to retrain your brain.

It is possible to retrain the brain with new tricks. There are ways we can reset our thinking to include more positive thoughts. To grasp this concept, we need to understand some of the most common negative thinking patterns.

10 Common Thinking Patterns

There are several types of thinking patterns, also known as cognitive distortions, that we engage in. These thinking patterns tend to influence our brains to tell us that something is true when it is not—reinforcing our negative thoughts.²

Once we understand and identify which distortions surface in our negative thinking, we can counter them by retraining the brain. Below is a list of 10 common cognitive distortions.³

1. Mental Filters: Mental filtering is when we filter out the positives of a situation and only focus on the negative. For example, that student left during my presentation because my presentation was not good.
2. All-or-Nothing Thinking: Also known as black-and-white or polarized thinking, all-or-nothing thinking is when we believe there is no middle ground—something is perfect or a failure. For example, I missed that one question, so I did poorly on the test.
3. Overgeneralization: Overgeneralization is when we conclude that, because of one bad experience, all events will have the same negative outcome. For example, I failed that test. This is going to be a horrible term.
4. Magnification: Also known as catastrophizing, magnification involves exaggerating shortcomings and problems while downplaying positive qualities. For example, I failed that test. What if I flunk out of school?
5. Jumping to Conclusions: We jump to conclusions when we make a hasty judgment or believe something to be true without considering the facts or initial assumptions. For example, she gave me that funny look. I think she hates me.
6. Personalization and Blame: This is a cognitive distortion where we take everything personally and compare ourselves (e.g., He made that comment in class to get at me). With blaming, you place full blame on yourself or someone else for a situation that, in reality, was influenced by multiple factors beyond your control. For example, you’re the reason I had a bad day.
7. Emotional Reasoning: Emotional reasoning is judging yourself or your situation based on emotions, assuming negative feelings reflect reality. For example, I feel guilty. I must be a bad person.
8. Labeling: Labeling is a cognitive distortion that defines a person by their actions rather than viewing behavior separately from identity. For instance, you might call yourself a failure.
9. Should Statements: Should statements focus on what you believe you should or must do. They create a constant sense of obligation, leading to anxiety and guilt. This mindset can make you feel like you’re always falling short.
10. Discounting the Positive: This is a cognitive distortion where you overlook or dismiss the good things that have happened to you. For instance, instead of feeling proud of your achievement from hard work, you credit it to mere luck, disregarding your talent and effort.

How to Retrain Your Brain From Negative Thoughts

There are tools for how to retrain your brain.⁴ Use these tools when you feel yourself starting to engage in one of the cognitive distortions above.

1. Be Aware of Your Thoughts

The first—and arguably the most important—step to brain retraining is identifying and accepting your thoughts. Once we are mindful of our thoughts, we can understand which negative thinking patterns we engage with most and detach from believing they are true.

Below are some ways you can start retraining your brain to become more aware of your thoughts:

• Mindful meditation: Incorporate meditation into your morning or evening routine. Focus on your breath, then notice any thoughts that come and go. Don’t fight your thoughts. To retrain the brain, acknowledge them and let them go instead.
• Present moment awareness: As distinct from a planned time, such as meditation, present moment awareness enables you to observe and connect with the sensations you experience as they occur ⁵. Make a note, set an alarm or periodically stop during the day and take a moment to observe your thoughts. When considering how to retrain your brain, ask yourself what you are thinking. Are you experiencing negative thoughts or anxieties?

According to the American Psychological Association, mindfulness involves being aware of your internal states and surroundings. It helps individuals break free from automatic or harmful habits by observing their thoughts, emotions, and current experiences without judgment or reaction.⁶

2. Turn Negatives into Positives

Everyone has negative thoughts. Whether they disturb us depends on if we believe these thoughts to be true. Once we begin thinking negatively about something, we may begin to accept this thought pattern and allow it to control our minds and moods. However, once we recognize these thoughts, we can start retraining the brain to counter them with positive ones. Research shows that positive thinking improves our psychological well-being and can lower rates of depression and distress levels.¹

Next time you find yourself saying, “This will never work,” or “Everything is ruined,” try retraining your brain to oppose that thought with a positive one. For example:

• Challenge your inner critic: The next time you become aware of a negative thought, ask yourself, Is this really true? Is this thought productive in any way? Asking these questions will retrain the brain to challenge your negative thoughts and change your focus.
• Name It to Tame It technique: Created by author and psychiatrist Dr. Daniel Siegel, this method encourages you to label a negative thought pattern when it occurs. For example, if you call your negative thought a “story” rather than a reality, you are less likely to believe it. If you recognize a cognitive distortion as catastrophizing, you are more able to start retraining the brain and drop it.

3. Understand What Triggers You

In each of our lives, there are certain people, places, and things that can set into motion a seemingly constant rush of negative thoughts. It could be final exams that induce test anxiety or a certain teacher with whom you don’t see eye-to-eye. Identifying your triggers is one way of retraining your brain that equips you with the tools you need to control and properly manage these emotions.⁸

Below are some ways to begin retraining the brain to spot your emotional triggers:

• Adapt the situation: Identify the environment where your emotional triggers arise and try to adjust it to work in your favor. This can mean anything from listening to calming music to removing yourself from the situation completely. Whatever you need to do to make yourself feel more comfortable, do it.
• Adapt your thinking: In order to mitigate your emotional response, try to adapt your thinking before you begin to react. If your emotions start to rise, retrain the brain to take deep breaths and try to push your thoughts in a different direction.

4. Create a Personal Mantra

When we think negatively, we call ourselves names or talk ourselves out of doing things because we fear failure. Creating and reciting a personal mantra is a positive way to learn how to retrain your brain.⁹ Mantras are positive affirmations that you can repeat whenever negativity creeps into your mind. When it comes to brain training, you can use it to motivate and inspire you to be the best you can be.

Below are some examples of mantras:

• “Make it happen.”
• “I am enough.”
• “I got this.”
• “I choose to be happy.”

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5. Practice Daily Gratitude

We have so much to be thankful for in life—we all lose sight of that sometimes. Research shows that developing a daily gratitude practice will cause you to have higher levels of optimism, happiness, joy and pleasure.¹⁰ When considering how to retrain your brain, spend a few minutes each day taking note of all the positives in your life. This includes everything from family members and pets to good health and meaningful studies or work.

Here are some simple ways you can start retraining the brain to practice gratitude:

• Keep a gratitude journal: Incorporate journaling into your everyday routine and write down what you are grateful for each day. Consider asking yourself self-discovery questions to help spark inspiration; add your insights.
• Express thanks: Instead of keeping your appreciation to yourself, share it with others. Write a thank-you note to someone who has impacted you greatly or share at the dinner table what you were most grateful for that day.

6. Pay It Back

Research shows that acts of kindness can increase happiness levels.¹¹ Pausing your hectic life to put a smile on someone’s face has the power to retrain the brain and make you forget about the negative thoughts that may be clouding your mind. When practicing daily gratitude, ask yourself—have I given back today?

It can be as small as smiling at someone you pass on the street or as significant as volunteering at a homeless shelter once a week. Here are some other ways of retraining the brain to pay it forward:

• Pay for a stranger’s coffee.
• Participate in a beach cleanup.
• Call your parents or loved ones after work.
• Bake cookies for your classmates.
• Donate old clothes.
• Support a local artist.

7. Switch Up Your Environment

Our thought patterns have a lot to do with the world around us. If you find that a setting makes you feel stressed or depressed, consider switching up your environment. Whether this means changing jobs or going for a walk during lunch, it’s positive brain training to give your mind the freedom and confidence to leave a situation if necessary.

Here are some ways you can switch up your environment:

• Spend time in nature: Next time you’re feeling stressed, head to the great outdoors. According to the American Heart Association, spending time in nature can help relieve anxiety and stress.¹²
• Spend time with positive people: If the people around you are weighing you down, consider turning to more positive companions. Having a network of supportive friends can improve your ability to bypass negative thinking patterns.

8. Develop a Morning Routine

Your thoughts begin the moment you wake up, so it’s important to develop a morning routine that allows you to take control of those thought patterns. Establishing a routine that works for you supports emotional well-being¹³

Below are some ideas for brain retraining to include in your morning routine:

• Let natural light in.
• Set your alarm at an appropriate time.
• Note five things you are grateful for before you get out of bed.
• Get some exercise.
• Hydrate.
• Avoid technology.
• Meditate.

Negative thinking patterns that become habitual can feel difficult to break. But if you practice retraining your brain with these tips, you can live a more mindful life.

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Sources:

1. Mayo Clinic Staff, “Positive thinking: Stop negative self-talk to reduce stress,” Mayo Clinic, Healthy Lifestyle Stress management, November 21, 2023, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950.
2. “How to Identify Cognitive Distortions: Examples and Meaning,” PsychCentral, November 22, 2024, https://psychcentral.com/lib/cognitive-distortions-negative-thinking.
3. Hartney, E., “10 Cognitive Distortions That Can Cause Negative Thinking,” Verywell Mind, November 8, 2023, https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412#toc-personalization-and-blame.
4. “9 Ways to train your mind,” Calm Blog, 20234,   https://www.calm.com/blog/9-ways-to-train-your-mind.
5. Peterson, J., “Present Moment Awareness Supports Mental Wellness, AWARE Newsletter, March 8, 2023, https://www.aware-inc.org/post/present-moment-awareness-supports-mental-wellness.
6. Mindfulness, American Psychological Association, 2025, https://www.apa.org/topics/mindfulness.
7. “Name It to Tame It: Label Your Emotions to Overcome Negative Thoughts,” Mindfulness.com, Mindful Living, https://mindfulness.com/mindful-living/name-it-to-tame-it.
8. Live Your True Story, “Understanding and managing your emotional triggers,” Live Your True Story, 2025, https://www.liveyourtruestory.com/understanding-and-managing-your-emotional-triggers-communication/.
9. Lucci, A., “Reciting A Mantra Can Alter Your Brain Chemistry—In A Good Way,” Women’s Health, August 23, 2024, https://www.womenshealthmag.com/health/a61916714/affirmations-mantras-mental-health-for-elite-athletes/.
10. “How to Practice Gratitude,” Mindful, 2025, https://www.mindful.org/an-introduction-to-mindful-gratitude.
11. Siegle, S., “The art of kindness,” Mayo Clinic Health System, August 17, 2023 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness
12. American Heart Association, “Spend Time in Nature to Reduce Stress and Anxiety,” American Heart Association, March 21, 2024, https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety.
13. “Routine Reset: Daily Habits for Good Mental Health,” Psychology Today, January 2, 2025, https://www.psychologytoday.com/us/blog/conquering-codependency/202312/routine-reset-daily-habits-for-good-mental-health.