Harnessing the power of positive thinking with brain training

I want you not to think about a red bus… It's an old trick, but a great example of how the brain processes language. As soon as someone gives you that instruction, your brain likely conjures an image of the very thing you were told to avoid.

In this article, we'll explore how the brain interprets language, how this affects our mental well-being and how we can train our minds to create healthier, more positive thought patterns.

How the brain processes negatives

When we say "don't think" or "don't do," our brain skips over the negation and focuses on the subject of the command - in the example above, the red bus. This fundamental quirk in the way our brain operates reveals much about why our self-talk matters so much. 

When we use negative language, whether in self-talk or in conversation, the brain often fixates on the very thing we’re trying to avoid.

Imagine a parent telling a child, “Don’t fall!” on a playground. The word "fall" becomes the focal point of the child’s attention, increasing the likelihood of a tumble. Alternatively, saying “Stay balanced” shifts the focus toward the desired outcome.

This happens because the brain works more effectively with affirmations and clear instructions than with negations. Negatives like "don’t," "no," and "stop" often confuse the mental processing system. The subconscious mind, in particular, focuses on the imagery or action associated with the words, rather than the instruction to avoid them.

The impact of negative self-talk

Our internal dialogue shapes how we perceive ourselves and the world. If we consistently use negative phrasing, we reinforce unhelpful mental patterns. Phrases like:

• “Don’t get sick.”
• “I don’t want to mess this up.”
• “I don’t want to feel anxious.”

These are framed around the very outcomes we want to avoid. The brain latches onto the words “sick,” “mess up,” and “anxious,” reinforcing those associations in our minds. Over time, these repeated thought patterns can manifest in our behaviours, emotions and even physical health.

In contrast, reframing such thoughts positively can have a transformative impact:

• Instead of “Don’t get sick,” say, “I want to stay healthy.”
• Replace “I don’t want to mess this up” with “I want to perform well.”
• Change “I don’t want to feel anxious” to “I am feeling calm and grounded.”

By focusing on what we want, rather than what we fear, we train the brain to align with positive outcomes.

How to train the brain for positivity

The brain is like a muscle, it grows stronger and more efficient with practice. Training it to focus on positivity and desired outcomes involves intentional effort but is incredibly rewarding. Here are some evidence-based strategies to help:

1. Affirmations and visualisation

Positive affirmations, spoken or written regularly, can reshape thought patterns. For example, replace “I’m terrible at public speaking” with “I’m becoming a confident speaker.” Visualisation (where you mentally rehearse positive outcomes) complements affirmations by reinforcing the brain’s focus on success.

2. Mindfulness and meditation

Mindfulness teaches us to observe our thoughts without judgment and gently redirect them. Meditation practices, especially those centred on gratitude or positivity, can help to rewire the brain’s default mode from negative self-talk to affirming self-belief.

3. Reframing challenges

When faced with adversity, try reframing the situation. Instead of saying, “I can’t handle this,” tell yourself, “This is an opportunity to learn and grow.” Over time, this practice helps reduce stress and fosters resilience.

4. Gratitude journaling

Writing down three things you’re grateful for each day rewires the brain to notice the positive aspects of life. This simple practice has been shown to increase happiness and reduce anxiety.

5. Surround yourself with positive influences

Our environment matters. Surround yourself with people, books, and media that encourage constructive, optimistic thinking. This strengthens your ability to maintain a positive mindset, even in challenging circumstances.

The benefits of positive self-talk

Changing the way we speak to ourselves and others doesn’t just improve mental health, it also impacts physical health, relationships, and overall quality of life. 

Positive self-talk reduces stress, enhances motivation and boosts confidence. Research also shows that optimism is associated with lower rates of depression, better immune function, and longer life expectancy.

In therapy settings, helping clients reframe negative self-talk into positive affirmations can unlock new paths for growth and healing. For example, a client stuck in a cycle of self-criticism might shift from “I’ll never get better” to “I am learning to take steps toward healing.”

The red bus metaphor illustrates how powerful our thoughts and words can be. When we focus on what we want to avoid, we inadvertently amplify it. But, by retraining our brains to focus on what we desire - health, happiness, success - we open the door to a more fulfilling and peaceful life.