Are You Stuck on a Mental Treadmill? Here’s How to Break the Cycle and Shift Your Focus

Jordan Hiller Listen to the full podcast episode here!

We’ve all been there—trapped in our own heads, replaying every negative thought and experience as if our minds were stuck on the world's most depressing treadmill. It’s exhausting, isn’t it? The worst part is, most of us don’t even realize we’re doing it. We’re just going through the motions, unaware that our brains are quietly working against us, holding onto negativity like a sponge soaking up water.

But what if I told you that you have the power to step off that treadmill and change the narrative?

Let’s take a quick detour into how our brains work. Ever notice how, when you’re thinking about buying a new car, you suddenly see that exact model everywhere? It’s not a coincidence—it’s your Reticular Activating System (RAS) at work, filtering the world to focus on what you’ve deemed important. Now, imagine if you could train your brain to do that with positive thoughts instead of negative ones.

Here’s the reality: The average person has around 38,000 thoughts per day, and a staggering 80% of those are negative. That’s nearly 30,000 negative thoughts swirling around in your head every single day. No wonder we feel stuck! But here’s the good news—you can retrain your brain to focus on the positive, and it starts with small, actionable steps.

Step 1: Shift Your Focus to Solutions

When we’re caught in a cycle of negative thoughts, it’s easy to dwell on the problem. But instead of focusing on what’s wrong, try shifting your focus to solutions. For example, if you’re worried about what to make for dinner, instead of stressing over the decision or passing the problem onto someone else, take control and make a plan. It’s a small shift, but it empowers you to take action and start turning your day around.

Step 2: Challenge Negative Thoughts

Negative thoughts often stem from our perceptions rather than reality. The next time a negative thought pops into your head, ask yourself: Does this thought serve me? Am I benefiting from it? If the answer is no, acknowledge the thought, and let it pass. It’s like hanging out with your friend who just needs to talk things out. Sometimes, all your mind needs is to vent without judgment. You’ll be amazed at how much quieter and more manageable your thoughts become when you don’t give them power.

Step 3: Practice Gratitude

We’ve all heard about the power of gratitude, but it doesn’t have to be a daunting task. You don’t need to start a full-fledged gratitude journal if that feels overwhelming. Instead, try this: At the end of each day, think of just one thing you’re grateful for. It could be as simple as the bed you’re lying in, the roof over your head, or a kind word from a friend. This small practice can help shift your focus from what’s wrong to what’s right in your life, setting the stage for a more positive mindset.

A Listener’s Story: The Struggle to Find Happiness

Recently, a listener of the podcast, "What's Your 1 THING?" reached out with a powerful message. They said, “I’m having a hard time finding my one thing. I think it’s because I’m depressed.” They started by acknowledging their struggle but then shifted to a more distant perspective, saying, “It’s hard to get your mind to focus on one thing that would make you feel happy.”

This shift is subtle but significant. It shows how depression can distance us from our own happiness, making it feel unreachable. But even in this darkness, there’s hope. By practicing solution-focused thinking, challenging negative thoughts, and embracing gratitude, we can start to reclaim our joy, one small step at a time.

What’s Your 1 THING?

So, what’s your one thing today? Maybe it’s tackling a negative thought, finding a solution to a problem, or simply appreciating something in your life. It doesn’t have to be monumental. Sometimes, the smallest actions can lead to the biggest changes.

If this resonates with you, I’d love to hear your thoughts. What’s one thing you’re doing to shift your mindset today? Share your story in the comments or send it in to: [email protected] Let’s break the cycle of negativity together and find joy in the simple, everyday moments.

Remember, happiness doesn’t come from doing everything—it comes from doing the one thing that matters most.

Talk soon.

PS: If you enjoyed this article, you should give the audio version a listen on Spotify!