Podcast #563



The “First Thought” concept is one of the quickest and easiest ways to boost your confidence and to improve your overall happiness and productivity rate. This episode will give you the step-by-step process to training your first thought and to tapping more easily into a more positive brain. This process will help you have more positive days with less effort … and to implement the process requires less than 30 seconds.


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First Thought: The Easiest Hack for Increasing Confidence. Podcast Review of the week


The first thought of the day acts as a crucial anchor, setting the tone for the hours ahead and shaping our emotional landscape. Like the initial strokes on a canvas, this thought has the power to paint the hues of our entire day. Whether it’s a positive affirmation, a sense of gratitude, or an anticipatory worry, that initial mental brushstroke can ripple through our thoughts and actions, influencing our reactions to challenges and interactions. A positive start often cultivates an optimistic outlook, enhancing resilience in the face of obstacles. Conversely, a negative or anxious beginning can cast a shadow, coloring moments with doubt and stress. Recognizing the impact of this early thought allows us to consciously choose and shape it, guiding our emotions and experiences towards a brighter, more fulfilling day.

Start observing it.

Set your own standards.

See for yourself.

Trash Thoughts

“Trash thoughts” is a colloquial term used to describe negative, unhelpful, or irrational thoughts that often lack a basis in reality or evidence. These thoughts may be self-critical, judgmental, anxious, or pessimistic, and they can contribute to feelings of stress, insecurity, or unhappiness. Trash thoughts tend to be automatic and may arise from cognitive biases, past experiences, or societal influences. They often undermine one’s self-esteem, distort perceptions, and hinder rational decision-making. Recognizing and addressing these thoughts is an important step in maintaining mental well-being, as it allows individuals to challenge their validity and replace them with more constructive and accurate ways of thinking.

Clean Thoughts

The opposite of “trash thoughts” could be referred to as “empowering thoughts,” “positive affirmations,” or simply “constructive thoughts.” These are thoughts that uplift, motivate, and contribute to a healthier and more balanced mindset. Empowering thoughts are rooted in reality, self-compassion, and a growth-oriented perspective, leading to improved emotional well-being and a more positive outlook on life.


Every day, our minds generate an astounding number of thoughts—around 60,000 to 80,000 on average. However, it’s important to recognize that just because a thought crosses our mind doesn’t automatically make it a fact. Our brain’s incredible capacity to conjure thoughts does not guarantee their accuracy or validity. It’s like a vast library where various books—some factual, some fictional—are placed on the same shelf. This applies to our “first thoughts” as well—initial judgments about people, situations, or ourselves that may be biased or untruthful. While our brain operates quickly, sorting and processing information, we hold the power to filter and choose which thoughts to give weight to. We can challenge those automatic, often negative, thoughts, replacing them with more balanced and constructive ones. This process allows us to consciously lead with thoughts that serve us, rather than letting unverified notions dictate our perceptions and emotions.

Your random thought is not the boss.

You are. 


Intentional Gratitude

The 3/3/3 Method

Nighttime Routine


I wanted to take a moment to tell you how much your podcast helped me this past year. I was teaching elementary school, and while I loved my students, the school culture was toxic. I wanted to quit but felt that I owed it to the students to give my best for the full school year. I got up at 5 a.m. to commute to work and listened to your podcasts on the way. Your encouragement helped me get the right mindset to start my days. Thank you for helping me through a difficult year.


Get started with thought work

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