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How to Clear Your Mind of Negative Thoughts – 7 Tips!

How to Clear Your Mind of Negative Thoughts - 7 Tips!

Without constant monitoring, I end up with negative thoughts that slow me down. These negative thoughts can be tied to a variety of things, but if unchecked, they lead to procrastination, depression, anxiety, and general ineffective behavior.

To keep motivated, I have had to come up with a variety of methods to keep moving. I recognize that I must deal with the negative thoughts, but when I need to be effective, I put some of these things into practice.

This video is posted to YouTube and my new IGTV channel. Make sure to follow me on Instagram to get my latest videos on IGTV.

Video Transcription:

Hey what’s up, it’s Jerad. Today I wanted to start out the week by talking to you about negative thoughts and how to get rid of them. I’ve got seven tips on how to get rid of negative thoughts. Now, I suffer from probably various forms of depression and anxiety, I think I’ve battled with that for a long time and I’ve found ways naturally to cope with it and deal with it. Then, I’ve also found myself deep in the trenches and not necessarily understanding or knowing why I’m there.

For a lot of years I think I’ve dealt with fears. One of my biggest fears going in through my twenties and leading into my thirties was the fact that I didn’t get a college education. Now I’d been working for myself for along time, I’d been doing things for a long time on my own and had various forms of success but I still felt like that college education was that fall back that I knew that companies hired people just because they had a Bachelor’s. It didn’t even matter if had half a cell working in their brain, they would hire them because they’d managed to get through college, so I had fears there and I dealt with those for a long time.

Anxieties and different things had just came up over the years. I think these days we have a lot to measure up to. We’ve got more than just magazines on the rack like it was when I was a kid. We have social media and more television shows, more things than ever that are basically telling us this is what life looks like, this is what being happy looks like, and if we can’t measure up to those then it’s just a bummer and it’s kind of depressing.

Negative thoughts can definitely creep in and they can mess with you and so I found that I could really get into a funk easily and that can last an entire day. Then, it ruins my day and that just leads into another day and before you know it I’ve had a week that isn’t as productive as it could have been and I’m not as effective as a husband to my wife, I’m not as effective as a dad to my kids, a friend, and anything else so getting rid of thoughts is the key to it.

Here are seven things that I’ve figured out and as long as I can remember these things and implement them on a day-to-day I tend to have a great day.

1. Change Your Posture

Recognize and change my posture. I notice that a lot of times I’m sitting, I’m working, I’m on the computer or what not and my posture just starts to get really horrible. That’s kind of a tell tale sign that I just have negativity going on.

Now, I can definitely relax and you can slouch and just kind of chill, there’s nothing wrong with that but what often happens is that I will be just slouching. Maybe I have to write an email I didn’t want to write or respond to something that put out a fire or something like that and I just find myself just getting into this funky position in my chair and before you know it it’s affected me in more than one way.

I have to remind myself just to sit up straight and fix my posture, keep my back straight, not get too comfortable in the chair to the point where I’m slouching or what not. I want to be comfortable but I don’t want to get myself into a position where my body just feels achy because it’s been sitting and contorted in some way for so long in the chair so changing my posture is definitely huge.

2. Be More Mindful

Starting my day being mindful from the beginning. I think that if we start our days attached to whatever tasks and things, we have to achieve an email, we focus more on other things rather than ourselves, we’re starting the day off the wrong way. We need to start our day off mindful and that means making a list. I use Evernote and I make a list every single day of these different things including tasks and things that I have on my schedule for the day.

These things include gratitude, affirmation, what would make today great, and I set goals. I write all these things down every single day and on the days that I don’t do that or if I let too many days go by that I don’t do that then it starts to affect me. Some might say, “Oh, it’s kind of weird to write down affirmations about myself every single day, it seems kind of weird,” maybe a little … It’s just odd to write down, “I am blah-blah-blah,” every day but those are things that I need to do because I need to remind myself.

Even if it’s something as simple as reminding myself that I’m a good dad or reminding myself that I’m good at a specific task or something that I’m good at, that’s just starting off with one additional positive thing for the day so write those things down.

3. Be More Creative

We don’t get creative enough and we don’t creative in different ways. For example, I’m not much of an artist with a pen. I see people drawing and creating art and I’m just in awe. One of my cousins, his kid, his daughter is amazing, I didn’t even know this about her because I hadn’t seen her in forever. She’s just sitting there drawing and just is amazing at it and I thought, “Wow, it’s creative outlet is something that I don’t have.

Getting creating, having that outlet, and not necessarily having to be amazing at it but just having some sort of an outlet that creativity just flows out of us when we let it and it definitely takes negativity with it. Whether you can write, draw, reorganize things, whatever it is you can get creative in so many different ways. I’m not the best writer but I do like to write sometimes. I definitely am not any good at drawing and that’s something that I probably need to try and get better at because even if I’m not drawing anything too good it’s still just a good creative outlet.

4. Be More Active

This one used to be huge for me and I’ve been horrible at it since having kids. That’s going and working out, going and running, riding my bike, just being more active. I’ve found that my body just, and maybe it’s because I’m just a bigger guy, I don’t know, but my body just closes in on itself and if I don’t work out and stay active … I don’t know, I just feel like my body just wants to pull itself together into a little knot and then that’s it. Being active is a must for me, I have to be active. When I’m not I could feel it physically, and when I could feel it physically I could feel it mentally and emotionally as well.

5. Create a workflow.

Now, this one’s been huge for me and this is probably a whole video in and of itself but I’m going to briefly explain what a workflow is. Now in my line of work a workflow is a process that I take from start to finish of completing a task. I’ve found that when I’m further into a negative thought or I’ve found that maybe an hour has gone by and I’ve just been in this negative thought I need to initiate a workflow.

Here’s an example of one. It’s getting up, stretching, walking around, taking a drink of water, closing my eyes for around 60 seconds, and then sitting back down. Initiating that workflow interrupts whatever was going on and allows me to change things for a few minutes. Then I can go and sit back down and get back to work or relax or be there for my wife or my kids or whatever the situation is around me. Usually it has something to do with being at work so workflows are great because I can just initiate them, do whatever it is for a minute or two, sit back down, and then be good.

6. Take a Timeout

Sometimes as adults we need timeout. I was talking with one of my other cousins about this, this weekend, about parenting. Sometimes we have to give ourselves a timeout. Sometimes our kids need a timeout to correct behavior or to calm down or something like that. A timeout definitely is something that as adults we don’t give ourselves that often. We might feel like we give ourselves timeouts because maybe we binge watch Netflix for a few hours or something like that or have a glass of wine and just sit and read but we really, truly need timeouts. Timeout just to chill and initiate one of those workflows or be creative.

7. Leave

Sometimes you just flat out need to leave. If you can’t shake the issue, whatever it is, sometimes for me it’s shame, things that you’ve done in the past, things that have happened in the past that were out of your control, that you didn’t get to correct or fix. Sometimes you just need to get up and leave and change the atmosphere all together. Now at work that might be a little tougher so that’s why I wanted to give you six things that you could actually do before seven, which is get up and leave, but sometimes you just have to get up and leave and change things.

Conclusion

In closing, not all negative thoughts are bad. We have to be introspective from time to time just to remain normal and healthy so when you have those feelings of guilt, anxiety, shame, jealousy, temptation, fear, those are things that you do need to deal with eventually. You can’t just push them away forever or something is going to happen. I do recommend that you find somebody to help you with your thoughts, especially if it’s an ongoing issue for you, if it’s something that you think is chronic you definitely want to get that dealt with.

That’s going to do it for this video, thanks so much for checking it out. I know it was kind of fast, I went through a lot of things quickly. I may break these things down a little bit more but I’d love for you to chime in in the comment section below. Let me know your thoughts, let me know what works for you and let’s just do life together and help each other get through some of those times that definitely keep us away from achieving the things that we want to achieve. That’s going to do it for today, we’ll see you next time.

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I’m taking my life back from Facebook

I made a decision that I should have made a few years ago. I deleted my Facebook profile. I have wanted to do this many times before but could never pull the trigger. I logged out of Facebook a couple of times for an extended period, but I always ended up back there. You can read about that here.

Let me start by saying that there is nothing intrinsically wrong with Facebook. The fact that there is a service that lets us share our lives and stay connected easier is a pretty amazing thing. The problem is not with Facebook, it’s with much of the content within Facebook.

I can’t recall how long ago it was, but I realized that Facebook had started to become a place where people go to complain about stuff. Just about every post in my newsfeed was a complaint. I would go on Facebook to see what my friends were up to and I would end up depressed by the end of it. Either Facebook was only deciding to show me negative posts or those are the only posts that stuck out to me. Facebook has allowed people to complain about their lives rather than taking responsibility. It’s easy to post to Facebook in an attempt to get sympathy from our friends. It’s actually kind of sad and it doesn’t help anybody.

There has been a change in society during the past 5-6 years. People used to be able to share their opinion without being ran over for it. We used to be able to accept the fact that people had an opinion other than our own. That has changed. We can still share our opinion, but if it goes against anything the media is focusing on, it is best left unspoken. I realized that the bulk of the people I was connected to on Facebook cared more about trivial things than actual travesties. I tried to filter my Facebook newsfeed, but Facebook makes it a pain in the butt to customize the content that you prefer to see.

About two years ago I stopped accepting every friend request that came in. I realized that my newsfeed was so cluttered that I couldn’t see updates from people I was actually connected to. I tried creating custom newsfeeds, but that was a pain to manage. I was not going to go through 4924 friends at the time and manually clean house. To be honest, I even considered hiring someone to do it for me.

My frustration came to a boil last week when I realized I had been scrolling through my Facebook newsfeed for 30 minutes and my heart was racing because of the content I had just ingested. I felt like I had just spent the last 30 minutes reading all of the tabloid articles in the grocery store checkout. Just about every post was negative, disgusting, rude or a conflict against something I believe strongly about. During the time I had logged out of Facebook for two months, I was blogging more and¬†able to read more books. I didn’t mindlessly go to Facebook, I intentionally picked up an actual book.

I had entertained the idea of converting my Facebook profile to a Facebook page for a while. A Facebook page is different than a profile. A Facebook page allows you to post updates just as you would a Facebook profile, but you have no newsfeed and people don’t friend your profile. It’s similar to Twitter in the way that people can decide to follow your updates by “liking” your page. Facebook used to allow you to do this conversion while keeping the history you have amassed in your timeline. That is not the case anymore and it was a bitter pill to swallow.

I have always recommended to all of my clients who want to start a Facebook page not to post unique content to Facebook that they hope to never lose. Facebook will most likely not always be the cool place to hang out. All of the content that people poured into Myspace is now worthless or gone in many cases. Depending on how you used Myspace, this may be a good thing. I have been posting to Facebook just shy of 10 years. I joined in 2006 when Facebook began allowing anybody to create an account. That is a low of content to allow to perish. Within the last 10 years, I started dating the woman I would marry. I got married and had children. Much has happened, and the majority of it was shared through Facebook.

Facebook allows you to backup your data. You can download it into this basic looking archive that you can click and scroll through (see mine here). It’s not very searchable but it’s better than nothing. I was able to backup all of my photos in case there were one or two that I had not saved somewhere else. I never take photos inside of the Facebook app so the majority of my photos were saved in Google Photos or iCloud Photos. I realized that I almost never scrolled back into history through my Facebook timeline anyway.

I needed a change. I was wasting a lot of time reading the nonsense that was being posted to Facebook in hopes of coming across something nice someone else had to say. I am afraid that I will miss things. I have been able to pray for people who are going through hard times because I read about it on Facebook. I would have never known about the situation outside of Facebook. My wife and I like to help people when we can and many times we have discovered a need through someone’s Facebook post. I will miss this, but it will make me actually reach out to people to stay connected rather than scroll Facebook in an attempt to get the highlights.

I converted my personal Facebook profile into a Facebook page. I did not want someone else to end up registering http://facebook.com/jeradhill to use it for their own purposes. I will continue to post to Facebook through this page. I converted a personal account that I had for managing Facebook pages before Facebook Business Manager was created so I could remain connected to the Ditch Auto photography group I created. I will not be adding any friends there. I am sure that this will not be a popular choice among many as the Facebook connection just became a one-way road, but I had to make the decision.

To keep connected with people who’s updates I would miss by not having a personal account, I will actually¬†connect with them in person or follow their updates on other social networks such as Twitter or Instagram. I have had this intention many times, and I know it will be hard to do, but I am going to make an effort. Limiting the information intake will help me focus more on my family and my closer friends, who often get overlooked because they don’t post to Facebook that often.

Facebook is still an excellent tool for keeping in contact with people. As a business owner, it’s a fantastic marketing tool as well. This is why I am not leaving Facebook altogether, I am simply limiting the amount of content I consume so I can fill that extra time with what’s closest to me.

Instead, let’s follow each other on Instagram or Twitter.