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The 20-Minute Exercise To Eradicate Negative Thinking

Posted November 20, 2012 by Marcy Twete in On the Ladder

The process I’m about to present to you comes today from Fast Company. But it’s not original to that publication. Every life coach, every positive thinker, every yoga teacher teaches this concept regularly. In fact, our own Rebecca Niziol led a workshop here in Chicago on beliefs just a few months ago. (Perhaps she’ll do it again and invite us all!)

Your beliefs are powerful. And you must analyze what is the truth and what is simply a belief. “I can’t lose weight,” for instance. It might seem like the truth. But it’s really a belief. And identifying and erasing limiting beliefs can make you….well….unlimited!

So go ahead, go through this exercise. It might change your life — and your beliefs. Check out the full article, “The 20-Minute Exercise to Eradicate Negative Thinking” at FastCompany.com to follow the steps and learn more about why they’re important. But here it is, the 20-minute exercise you need to reevaluate your beliefs and get rid of negativity this week in your thinking!

Step 1: Identify the belief.
Find a belief that is holding you down. Tip: Write down beliefs until you find one that hurts. In my case, “You don’t really have what it takes to be world-class author/speaker/thinker.”

Step 2: Identify the anchors.

  • What evidence/events anchor the belief? (My books aren’t on the NYT best-seller list.)
  • What emotions anchor your belief? (I feel comfort because in not really trying, I know I can’t fail.)
  • Who around you reinforces this belief (social consensus)? (Well-intentioned people who congratulate me on already having achieved the dream)
  • What logic locks in this belief; what “dependent beliefs” fit? (Wanting to fill a stadium is self-centered, thinking I can offer what people don’t already know is conceited)

Step 3: Pick a new belief.
What alternative belief would be consistent with someone who really achieves your dream? (I am destined to be a best-selling business thinker and speaker.)

Step 4: Release the anchors.

  • Evidence: what alternative evidence supports this new belief? (People pay me lots of money to speak, I’m sharing the stage with some of the biggest business gurus.)
  • Emotions: what does it feel like to really live this new belief and fulfill your dream? (Passion, purpose, having made an impact.)
  • Social consensus: who can you surround yourself with to support the new belief? (Other business gurus and authors.)
  • Beliefs: how can you replace the “dependent beliefs” identified above? (This is not conceited because it’s about serving others; the best business gurus do it to serve others, not for their ego.)

Step 5: Set your course.
Write down five specific things you will do (action) and say (words) that force you to live your new belief.

About the Author

Marcy Twete

Marcy Twete is a career fundraiser turned corporate responsibility executive, a career and networking expert and the author of the book "You Know Everybody! A Career Girl’s Guide to Building a Network That Works."