1. What is the negative thought that you just caught?

Write down your thought—unfiltered and without your judgement of it. 

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2. Is this thought true, and how can you be absolutely certain it’s true?

Challenge the thought. Is it based in fact or fear? How can you know for sure?

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3. How does that thought make you feel and act, and what is the outcome of believing this thought? 

In answering this question, you can begin to rewire your internal dialogue with compassion, logic, and perspective. To do this, begin to talk to yourself as though you were talking to a friend or child who was experiencing this thought.

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4. How would you feel and act if you didn’t have this thought?

Imagine yourself without this thought. Where in your body does this thought live? Tune in to any tension, burning, or heaviness and release it. Reflect on how you will begin to stand, smile, talk, walk, and behave without it. 

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5. What is a more realistic, empowering thought I can practice instead, and what is the outcome of believing this alternative thought?

This isn’t about forcing yourself to feel positive (toxic positivity)—it’s about retraining your brain with evidence-based truth.

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You can repeat this process as a daily journaling practice. Keeping track of your ANTs will help this process become more automatic over time, rewiring neural pathways and helping you build a more resilient and balanced mindset.