As much as we’d like to believe that if we just think positive thoughts, positive things will happen, it’s all about knowing what to do when a negative thought pops into your mind, and how to respond before it throws you off track, and commandeers your thinking and ultimately your being. In my book, Says Who? How One Simple Question Can Change The Way You Think Forever, I’ve created a simple method for transforming negative thoughts.

Employing consistent questioning and challenging your thoughts will lead you to feel more in control of your thought process, and less tolerant of any thought that doesn’t support your best self and your goals.

Here’s how to mindfully handle a negative thought when it comes up, and transform it into something positive and productive that serves your ultimate well-being in 5 simple steps.

Observe It 

The very first thing you want to do when a negative thought arises is witness it, as if you were standing outside of yourself. When you are aware, you are less likely to react to your thoughts, making it easier to adjust.

Acknowledge It

By observing your negative thought, you can recognize it for what it is, and admit to yourself that you need to move past it.

Don’t Judge It

When you judge yourself for having a negative thought, you’re being critical, and that can beget more negative thoughts. Accept your thought, whatever it may be, and commit to the process of changing it.

Question It

We transform our thoughts through questioning. Ask yourself if your thought is original or if you’ve taken on someone else’s negative thinking. If so, why are you taking on someone else’s thoughts? If it’s your original thought, ask yourself what led to that thought and why you’d want to hold on to a thought that doesn’t feel good.

Release It

Know that you are in control and can decide to release thought patterns that don’t feel good. Telling yourself that you’d like to let it go sends a message to the subconscious mind, where your beliefs are housed, that you’re in control of your thoughts and which one’s you ultimately want to release.

Replace It

When you let go of a negative thought, you can replace it with a positive, productive one. Start adjusting thoughts like, “I can’t” to “I can” or “I’m not” to “I am.” For every negative thought you have, there’s a positive counterpart to it ready to take center stage in your mind. Let your affirmative thoughts dominate your mental monologue!

Your thoughts belong to no one, but you. Make them what you want them to be. You are the creator and master of your internal dialogue, which creates your reality.

Ora Nadrich is a certified Life Coach, Mindfulness Meditation teacher, and author. Her book, Says Who? How One Simple Question Can Change The Way You Think Forever.

Learn more about Ora Nadrich online.