Transforming Negative Thoughts into Positive Change: Worksheet
Instructions:
Use this worksheet to identify negative thoughts you may be having about yourself or your weight and practice re-framing them into positive, empowering affirmations.
Step 1: Identify Negative Thoughts
Think about a recent moment when you felt frustrated or self-critical about your body or health. Write down the negative thought(s) you had in that moment.
Example:
“I’ll never lose weight.”
“I’m always going to struggle with my health.”
Step 2: Challenge the Thought
Ask yourself the following questions to understand the truth behind the thought:
• Is this thought based on facts or assumptions?
• Have I successfully overcome challenges before?
• What evidence do I have to support or disprove this thought?
Example:
“I’ve made progress in the past, so I can make progress again.”
“I have the ability to make healthier choices today.”
Step 3: Reframe the Thought into a Positive Affirmation
Now, take your negative thought and transform it into a positive affirmation that empowers and encourages you.
Example:
Negative Thought: “I’ll never lose weight.”
Reframed Affirmation: “I am capable of making healthy choices that support my goals.”
Negative Thought: “I’m always going to struggle with my health.”
Reframed Affirmation: “I have the strength to overcome challenges and improve my health every day.”
Step 4: Visualize Positive Change
Close your eyes and imagine how it would feel if your positive affirmation were true. What would your life look like if you believed in your ability to change? Write down your vision.
Example:
“I would feel more confident, energized, and excited about taking on new health goals. I would celebrate small wins every day.”
Step 5: Take Action
Choose one small, actionable step you can take today to begin aligning your actions with your positive affirmation.
Example:
“I will prepare a healthy meal today that supports my weight loss goal.”
“I will take a 15-minute walk today to honor my health.”
Step 6: Affirmation Reminder
Write your positive affirmation on a sticky note, in your phone, or somewhere you’ll see it daily. Repeat it to yourself every morning and evening.
Example:
“I am worthy of a healthy, happy life.”
This exercise can help shift your mindset, making it easier to move toward your wellness goals while being kind to yourself in the process.
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