Reframe Your Limiting Beliefs with This 3-Step Journaling Practice

Let’s face it: most of us have an inner monologue that’s less than kind. Maybe it tells you that you’re not good enough, that you’re not ready, or that success is for someone else. These thoughts—known as limiting beliefs—are like invisible walls holding you back. But here’s the kicker: they’re not facts. They’re just stories your mind keeps replaying.

And the best part? You can rewrite them.

The tool? A simple 3-step journaling practice. It takes less than 10 minutes a day and will help you challenge those beliefs and replace them with empowering ones. Let’s get started.

Step 1: Dump Your Doubts

Every story starts with a script. The problem is, we often let these negative scripts run in the background without questioning them. The first step to rewriting them is bringing them into the light.

Grab a journal and write down one limiting belief that’s been on your mind. Be honest—this isn’t about sounding good; it’s about being real. For example:

• “I’m not smart enough to lead this project.”
• “I’ll never be as successful as [insert comparison here].”
• “If I fail, everyone will see me as a fraud.”

The goal here isn’t to fix it yet. It’s to name it and get it out of your head.

Pro Tip: If writing feels awkward at first, try starting with the phrase, “I’ve been telling myself that…” This creates space for honesty without judgment.

Step 2: Challenge the Belief

Here’s where the magic happens. Once you’ve named your belief, it’s time to put it on trial. Ask yourself these three questions:

1. Is this belief 100% true? Most of the time, the answer is no. For example, “I’m not smart enough” falls apart when you realize you’ve tackled challenges like this before.
2. What evidence contradicts this belief? Look for proof that disproves the thought. Maybe you’ve successfully led projects in the past. Maybe your peers often come to you for advice. Write it all down—it matters.
3. What’s a more empowering version of this belief? This isn’t about lying to yourself; it’s about creating a balanced, constructive narrative. Instead of “I’m not smart enough,” you might write, “I’ve led projects before, and I can learn what I don’t know.”

Challenging the belief is like poking holes in a leaky bucket. The more you challenge it, the less power it holds.

Step 3: Rewrite the Story

Now comes the fun part: rewriting the belief into something that serves you. Start with your empowering version from Step 2 and make it personal. Use language that feels true to you and reflects your growth.

For example:

• Old belief: “I’m not smart enough to lead this project.”
• Reframed belief: “I have the skills to lead, and I’m resourceful enough to figure out what I don’t know.”

Write your new belief as if it’s already true. The goal is to reinforce this new narrative until it becomes your default thought.

Pro Tip: Take it one step further by repeating your reframed belief out loud. Say it in the mirror. Put it on a sticky note where you’ll see it daily. Let it sink in.

Why This Works

Negative thoughts are like weeds—they grow quickly and take over if left unchecked. Journaling creates space for you to pull out those weeds and plant something better.

Here’s the science: when you challenge and rewrite negative thoughts, you’re literally rewiring your brain. Over time, this practice strengthens neural pathways associated with empowering beliefs and weakens the ones tied to self-doubt.

It’s not an overnight fix, but with consistency, it’s a game-changer.

Your Action Step for Today

Tonight, carve out 10 minutes to try this practice:

1. Write down one limiting belief that’s been holding you back.
2. Challenge it with the three questions: Is it true? What contradicts it? What’s a better belief?
3. Rewrite the belief into an empowering statement.

Do this daily for a week and notice the shift. You might be surprised at how much lighter you feel when you stop carrying those old stories around.

What’s Next?

Rewriting limiting beliefs isn’t a one-and-done task—it’s a habit. And like any habit, it gets easier with practice. Start small, stay consistent, and give yourself grace along the way.

What limiting belief are you ready to let go of? Drop it in the comments—I’d love to cheer you on as you rewrite your story. Let’s grow together. 🚀