Tuning Out Negativity: Curating Your Internal Playlist

Hi Friend,

Have you ever had a song stuck in your head that you just can’t seem to shake? It plays on repeat, over and over again, and the worst part is when it’s a song you don’t even like or are embarrassed to admit is in your head. I’ll be lying in bed, and a song like “All the Single Ladies” is playing in my head—It’s like a mental torture loop.


But just like a song, we also have thoughts and voices that get stuck in our heads. Some are encouraging, lifting us up even when things get tough. Unfortunately, the catchiest ones are negative, telling us we’re not good enough, don’t even try.


This internal dialogue that happens in our heads is heavily influenced by our upbringing and environment—what we watch, listen to, and interact with. The good news is we can change our environment and thoughts.


I’ve learned that to overcome adversity, it’s crucial to be mindful of the voices in our minds. They impact how we respond to challenges. 


When I was working through the challenges of my spinal cord injury, I had my own motivational playlist—the voices of my family, friends, and community. Their support and encouragement kept me going, just like a carefully curated playlist can energize a runner. Seeking out voices that uplift and empower you is key. They can come from a friend, a podcast, a book, the people you follow on social media, music or a loved one. Surround yourself with positivity to help drown out the negative self-talk.


Yet it’s not entirely enough to hear encouraging voices; engrave them into your soul. Take proactive steps to internalize positivity. Write them down, share them with a friend, or reflect regularly. Use these affirmations to tune out the negativity.


When negative voices try to infiltrate, hit the skip button. Replace them with strength, resilience, and self-belief. That’s not to say you ignore any sort of feedback or criticism; it’s just making sure it’s not the loudest voice in your head. By curating your internal soundtrack, you become the master of your thoughts and emotions.


Your friend,


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