We all have moments when our thoughts feel like they’re spiralling down. When sadness, anger, or anxiety take the wheel and we feel powerless to stop them. But what if managing these emotions isn’t about forcing yourself to “just be positive,” but rather, retraining your brain to respond differently?
Psychiatrist and brain health expert Dr. Daniel Amen has introduced a powerful mental tool that does just that. Rooted in the science of neuroplasticity , the brain’s ability to rewire itself, this method helps break the cycle of automatic negative thoughts (or ANTs, as Dr. Amen calls them). The best part? It begins with something as simple as writing.
The power of writing down your thoughtsWhen overwhelming emotions strike, Dr. Amen recommends putting pen to paper. Start by writing down exactly what you’re thinking. It might be messy, repetitive, or uncomfortable, but the goal is clarity, not perfection.
The process looks like this:
Write down the thought.
For example: “I’m going to fail at this job.”
Ask yourself: How do I feel when I have this thought?
You might write: “I feel anxious, heavy, unmotivated.”
How do I act when I have this thought?
Perhaps: “I procrastinate, I avoid work, I get irritated easily.”
What is the outcome of having this thought?
Often: “I perform poorly, which reinforces my fear.”
This cycle shows how a single unchallenged thought can dictate your emotions, behaviours, and eventually, your reality.
Flip the script: Changing the outcomeHere’s where the transformation begins. Once you've explored the effects of the negative thought, flip it. Ask yourself:
How would I feel if I didn’t have this thought?
“I’d feel calmer, more hopeful.”
How would I act if I didn’t have this thought?
“I’d focus better, take initiative, feel less tense.”
What would be the outcome of not having this thought?
“I might actually do well, or at least learn and grow.”
This isn’t toxic positivity. It’s cognitive reframing. You’re not denying your emotions. You’re observing them, understanding them, and choosing a different mental response.
Why this works: Neuroplasticity in actionThe brain thrives on patterns. If you constantly replay negative thoughts, your brain strengthens those neural pathways, making it easier to return to those emotions. But when you challenge those patterns, pause, and practice a new way of thinking, your brain begins to adapt. This is the essence of neuroplasticity.
Over time, your automatic response to stress, sadness, or self-doubt becomes more balanced and more constructive. And that’s what makes this exercise more than journaling. It’s mental training.
Dr. Amen even suggests a bold approach: “Write down a hundred of your worst thoughts. Take each one through that process. By the time you get to 30, they’ll stop bothering you.”
This may sound intense, but it’s incredibly revealing. Seeing your thoughts in black and white, then actively reshaping them, trains your mind to detach from its own negativity. The more often you do it, the easier it becomes.
Real-world applicationLet’s say you constantly think: “I’m not good enough.”
Going through this exercise might reveal:
Your brain is not your enemyYour thoughts can shape your life, but only if you let them go unchallenged. Dr. Daniel Amen’s technique teaches us to become conscious observers of our minds. To question, reframe, and rewrite.
It’s not about ignoring negative thoughts. It’s about reclaiming power over them. So the next time you feel sad, mad, anxious, or out of control, pause. Write. Reflect. Rewire. Your thoughts are not facts. And with time and intention, you can teach your brain to think differently and feel better.
Psychiatrist and brain health expert Dr. Daniel Amen has introduced a powerful mental tool that does just that. Rooted in the science of neuroplasticity , the brain’s ability to rewire itself, this method helps break the cycle of automatic negative thoughts (or ANTs, as Dr. Amen calls them). The best part? It begins with something as simple as writing.
The power of writing down your thoughtsWhen overwhelming emotions strike, Dr. Amen recommends putting pen to paper. Start by writing down exactly what you’re thinking. It might be messy, repetitive, or uncomfortable, but the goal is clarity, not perfection.
The process looks like this:
Write down the thought.
For example: “I’m going to fail at this job.”
Ask yourself: How do I feel when I have this thought?
You might write: “I feel anxious, heavy, unmotivated.”
How do I act when I have this thought?
Perhaps: “I procrastinate, I avoid work, I get irritated easily.”
What is the outcome of having this thought?
Often: “I perform poorly, which reinforces my fear.”
This cycle shows how a single unchallenged thought can dictate your emotions, behaviours, and eventually, your reality.
Flip the script: Changing the outcomeHere’s where the transformation begins. Once you've explored the effects of the negative thought, flip it. Ask yourself:
How would I feel if I didn’t have this thought?
“I’d feel calmer, more hopeful.”
How would I act if I didn’t have this thought?
“I’d focus better, take initiative, feel less tense.”
What would be the outcome of not having this thought?
“I might actually do well, or at least learn and grow.”
This isn’t toxic positivity. It’s cognitive reframing. You’re not denying your emotions. You’re observing them, understanding them, and choosing a different mental response.
Why this works: Neuroplasticity in actionThe brain thrives on patterns. If you constantly replay negative thoughts, your brain strengthens those neural pathways, making it easier to return to those emotions. But when you challenge those patterns, pause, and practice a new way of thinking, your brain begins to adapt. This is the essence of neuroplasticity.
Over time, your automatic response to stress, sadness, or self-doubt becomes more balanced and more constructive. And that’s what makes this exercise more than journaling. It’s mental training.
Dr. Amen even suggests a bold approach: “Write down a hundred of your worst thoughts. Take each one through that process. By the time you get to 30, they’ll stop bothering you.”
This may sound intense, but it’s incredibly revealing. Seeing your thoughts in black and white, then actively reshaping them, trains your mind to detach from its own negativity. The more often you do it, the easier it becomes.
Real-world applicationLet’s say you constantly think: “I’m not good enough.”
Going through this exercise might reveal:
- You feel discouraged, small, unworthy
- You avoid trying new things or stop putting effort into your goals
- The outcome? You miss opportunities and stay stuck, validating the thought
- Without that thought, you’d feel lighter and more confident
- You’d pursue your passions with energy
- The outcome? You grow, succeed, and create evidence to challenge the original belief
Your brain is not your enemyYour thoughts can shape your life, but only if you let them go unchallenged. Dr. Daniel Amen’s technique teaches us to become conscious observers of our minds. To question, reframe, and rewrite.
It’s not about ignoring negative thoughts. It’s about reclaiming power over them. So the next time you feel sad, mad, anxious, or out of control, pause. Write. Reflect. Rewire. Your thoughts are not facts. And with time and intention, you can teach your brain to think differently and feel better.
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