Understanding Brain A.N.T.s and How to Squash Them
As a life coach, executive trainer, and sales manager, one of the most common challenges I’ve seen my clients face is dealing with Automatic Negative Thoughts—or A.N.T.s. These are the unhelpful, self-sabotaging thoughts that pop into your mind automatically, often without you even realizing it. They might sound like:
- “I’m not good enough.”
- “This situation is bad.”
- “I’m worried they might not like me.”
Why Are A.N.T.s Harmful?
A.N.T.s influence your behaviors, and decisions. If left unchecked, they can mess with your emotions and lead to under-achievement, low self-esteem, or even depression.
Just like a real ant infestation, these thoughts can multiply quickly, crowding out positivity and holding you back from reaching your full potential.
Types of A.N.T.s To Look For
1. All-or-Nothing Thinking
- Seeing situations in black-and-white terms, with no middle ground.
2. Always Thinking
- Using absolutes like “always,” “never,” or “every time,” which magnify negativity.
3. Focusing on the Negative
- Ignoring the positives and focusing solely on what went wrong.
4. Fortune-Telling
- Predicting negative outcomes without evidence.
5. Mind-Reading
- Assuming you know what others are thinking, often in a negative light.
6. Guilt Beating
- Using guilt-inducing words like “should,” “must,” or “ought to.”
7. Labeling
- Assigning a negative label to yourself or others based on one instance.
8. Personalization
- Blaming yourself for things outside your control or taking things too personally.
9. Blaming
- Holding others responsible for your problems or emotions.
10. Discounting the Positive
- Dismissing positive experiences or achievements as unimportant.
How to Kill A.N.T.s and Cultivate a Healthier Mindset
Here are three steps to combat these pesky intruders:
- Identify the A.N.T.s: Pay attention to your inner dialogue. When a negative thought arises, write it down.
- Challenge the Thought and talk back to it! Ask yourself, “Is this 100% true? What evidence do I have?
- Replace with Positivity: Counter the A.N.T. with a neutral or positive thought. For example, replace “I’ll fail this presentation” with “I’m prepared, and I’ll do my best.”
Over time, with practice and mindfulness, you’ll train your brain to focus on empowering thoughts instead of harmful ones.
Remember, you are in control of your thoughts—don’t let A.N.T.s run the show!
And if you want more help or accountability in building a peak performance mindset, don’t hesitate to reach out for a complimentary coaching session.
