Your New Playlist

1. Recognize and Challenge Your Broken Soundtracks

Your thoughts are the internal soundtracks you listen to, and they impact every part of your life.

Broken soundtracks defined. Broken soundtracks are repetitive, negative thoughts that make life harder, not easier. They often contain absolutes like "never," "always," or "everyone," which are usually untrue.

Three questions to challenge soundtracks:

• Is it true?
• Is it helpful?
• Is it kind?

By asking these questions, you can identify which thoughts are holding you back and begin to challenge them. This process is the first step in tapping into the superpower of mindset.

2. Replace Negative Thoughts with Positive Ones

Retire, replace, and repeat.

Flip the coin. When you identify a broken soundtrack, try flipping it to its opposite. For example, "Everyone else has it all figured out" becomes "No one has it all figured out."

Borrow from the best. Look for positive soundtracks in your family, friends, and future aspirations. You can also find inspiration in songs, movies, or TV shows.

New soundtracks to adopt:

• "Enough is a myth"
• "I'm capable of more than I think"
• "I'm just getting started!"
• "People in the game always get criticized by people in the stands"

3. Harness the Power of Repetition

Repeating your new soundtracks is the third step of the process, and if you skip it, you won't experience the real fun that happens when your thoughts turn into actions and your actions turn into results.

Persistence is key. Just like learning a new skill, adopting new soundtracks takes time and practice. Don't expect instant results; instead, commit to repeating your new thoughts consistently.

Make it easy to remember. Write your new soundtracks on sticky notes, set them as phone wallpapers, or create visual reminders to keep them at the forefront of your mind. The more you see and repeat these positive thoughts, the more automatic they'll become.

4. Understand the Dial vs. Switch Mentality

It's not a switch, it's a dial. The goal isn't to turn it off forever, the goal is to turn down the volume.

Dials, not switches. Life's challenges and emotions aren't binary on/off experiences. Instead, they're more like dials that can be turned up or down.

Identify your turn-up and turn-down techniques:

• Turn-up: arguments, social media comparisons, upcoming tests
• Turn-down: exercise, talking to friends, listening to music, journaling

Understanding this concept helps you manage stress and emotions more effectively, recognizing that you have the power to adjust your responses to various situations.

5. Be Brave Enough to Be Bad at Something New

Be brave enough to be bad at something new.

Embrace the learning curve. It's natural to be bad at new things. Recognizing this can reduce self-criticism and encourage you to try new experiences.

Examples of being new:

• First day of high school
• Learning a new instrument
• Joining a sports team
• Taking an advanced class

Remember that everyone starts as a beginner. By adopting this mindset, you'll be more likely to take risks and grow, rather than staying in your comfort zone.

6. Fear Gets a Voice, Not a Vote

Fear gets a voice, not a vote.

Acknowledge fear, don't let it control you. It's normal to feel fear, especially when facing new challenges. The key is to recognize it without allowing it to dictate your actions.

Steps to manage fear:

1. Identify the fear
2. Listen to what it's telling you
3. Consider if it's providing useful information
4. Make a decision based on your goals, not your fears

By giving fear a voice but not a vote, you can make more courageous choices and pursue your aspirations despite feeling scared.

7. Everyone Feels This Way - You're Not Alone

Everyone feels like this.

Universal experiences. Feeling confused, scared, lonely, or overwhelmed is a normal part of being a teenager or young adult. You're not alone in these emotions.

Reasons for shared experiences:

• Hormonal changes
• New social situations
• Academic pressures
• Future uncertainties

Understanding that others are going through similar challenges can provide comfort and reduce feelings of isolation. It's okay to reach out for support and share your experiences with trusted friends or adults.

8. Gather Evidence of Your Capabilities

Fear comes free, hope takes work.

Create a "hard list." Keep a record of challenges you've overcome and accomplishments you've achieved, no matter how small they might seem.

Examples for your hard list:

• Passing a difficult class
• Making a new friend
• Overcoming a fear
• Learning a new skill

Refer to this list when facing new challenges or when negative thoughts try to convince you that you're not capable. Your past successes are evidence of your abilities and potential.

9. Use Symbols to Reinforce New Soundtracks

Make sure that whatever symbol you use is personal to you.

Create meaningful reminders. Choose objects or images that represent your new soundtracks and place them where you'll see them often.

Characteristics of effective symbols:

• Simple
• Personal
• Visible

Symbol ideas:

• A photo on your phone lock screen
• A piece of jewelry
• A rock from a challenging hike
• A motivational quote on your mirror

By associating your new soundtracks with tangible symbols, you create powerful triggers that reinforce positive thinking throughout your day.

Last updated: October 6, 2024