Here’s what I actually do when my mind starts going in the wrong direction

You know those moments when your thoughts start getting negative—and you just keep following them?

Suddenly, everything feels heavier.

You feel stuck, low-energy, and unmotivated. And you can’t seem to shift out of it.

I’ve had days like that. Even weeks like that.

And I’ve learned that if I don’t do something about it, those thoughts just keep running.

So here are three things I do to reset—mentally, physically, and emotionally.

They’re simple, repeatable, and they actually help me feel like myself again.

1️⃣ Get back in the driver’s seat of your mind

This is the first thing I do.

Because when my thoughts start spiraling, I know I’m not in control anymore.

So I stop and ask myself:

“Is this useful right now?”

❌ Not “Is it true?”

❌ Not “Is it dramatic enough to be valid?”

✅ Just—"Is it useful?"

And most of the time, the answer is no.

The thought doesn’t help.

It doesn’t move me forward.

It doesn’t do anything except drain my energy.

So instead of letting it take over, I write it down.

Literally. Pen to paper.

• “This is what I’m thinking.”
• “What can I do with this energy instead?”
• “What action would actually help?”

That one shift—from sitting in the thought to using the energy—is everything.

2️⃣ Reset your body

This one’s physical.

Because sometimes your thoughts are heavy because your body is in a low state.

You’re slouched. Tired. Not breathing fully.

So I make a shift:

• Stand up.
• Shoulders back.
• Roll them out.
• Breathe deep.
• Put your hands on your hips.
• Take up space again.

Power poses aren’t a joke.

They tell your body, we’re okay now.

Your breath tells your nervous system, we’re safe.

Your posture tells your brain, we’re in charge again.

It sounds simple, but it works.

Your body leads your state.

3️⃣ Change your focus

If you keep focusing on what’s wrong, you’ll stay in that loop.

So I ask myself:

• “What am I proud of?”
• “What’s something I handled well recently?”
• “What’s one thing I’m excited about?”

Sometimes I just sit in that feeling.

Other times, I make a list—just a few moments that remind me who I am and what I care about.

This helps me come back to myself.

Not in a big, dramatic way. Just… gently.

Quietly. Without needing to fix everything.

Why does this matter?

Because your brain will stop you from doing anything that feels hard.

It’s wired for safety, not growth.

So the moment you try to shift your state, take action, or move forward, it will fight you a little.

That’s normal.

But you don’t have to listen.

You can:

• Catch the thought
• Move your body
• Change what you’re focused on
• And come back to the center

Even if it’s just a 1% shift. That’s still momentum.

One more thing I do: Thinking Weeks

When things feel too loud, I take what I call a thinking week.

Not a vacation. Just space.

No social plans. No noise.

I focus on eating well, sleeping, moving my body, and having real time to think.

That’s when clarity usually comes back.

If your thoughts have been heavy lately, try one of these today.

Even just one small shift can help you reset.

And if you want help building these into routines, or want to get access to tools like these weekly—subscribe or reach out. I’m sharing everything I know this season.