We all walk around with a voice in our heads—narrating, judging, predicting, looping the same stories every day. It comments on what we eat, how we look, how work will go, how people perceive us. And most of the time, we don’t even realize we’re listening to it like it’s the truth. In this video, I walk you through a practical, real-world way to break out of negative thought loops and retrain the mental habits that shape your emotions, behavior, discipline, anxiety, and confidence. Not with forced positivity. Not with pretending everything is fine. But by understanding how thoughts are conditioned, how the brain wires habits, and how small changes—repeated—actually reprogram your internal world.I break it down into four simple steps: naming the loop, distancing from the thought, reshaping it with accuracy, and proving it through small daily actions. This is the same process I used to work through social anxiety, overthinking, procrastination, and harsh self-talk—the stuff that used to run my life quietly in the background. If you feel stuck in your own head, if your thoughts spiral faster than you can control them, or if you’re tired of feeling held back by the same mental patterns, this video will give you tools you can start using immediately.If you feel like sharing, drop a comment with the thought loop you’re working on. I’d love to build a space where we actually improve together instead of just consuming motivation. Thanks for being here.Timestamps0:00 - Intro1:20 - Step 1: Naming4:47 - Step 2: Distancing6:12 - Step 3: Reshaping8:45 - Step 4: ProvingAudio FormatSpotify: https://open.spotify.com/show/4QG38hoZjVV8haRQl3wGQP?si=RdEY933vSLGYJ9ao-T9ScgApple: https://podcasts.apple.com/us/podcast/improvement-labs/id1855337077Written Formathttps://substack.com/@improvementlabs?utm_source=edit-profile-pageSocialsYouTube: https://www.youtube.com/@Improvement_LabsInstagram: https://www.instagram.com/improvement.labs/?hl=enTik Tok: https://www.tiktok.com/@improvement.labsFacebook: https://www.facebook.com/profile.php?id=61578991330963Threads: https://www.threads.com/@improvement.labs?hl=enLinkedIn: https://www.linkedin.com/in/jonah-crowley-b890b1390/