A Simple Brain Hack for Negative Thoughts
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Time to read 5 min
I want to share a hack I learned from a speech therapist.
She works with kids who stutter and uses this technique to help them manage their negative thoughts around stuttering.
The beauty of this hack? It works for anxiety, perfectionism, and all those nagging self-doubts, too.
And if you’ve ever felt stuck —not because you don’t know what to do, but because your thoughts won’t let you move—this is for you.
Feeling Stuck: When Your Negative Thoughts Keep You Trapped
You want to raise your hand for that project, switch careers, or start your own thing… but then the thoughts creep in:
- "What if I fail?"
- "What if I can’t handle it?"
- "What if I’m not as good as they think I am?"
So you wait.
You tell yourself you need to feel more confident first , that you need to have everything perfectly figured out before you take the leap.
And in the meantime?
- Opportunities pass by. Someone else speaks up in the meeting. Someone else takes the job you were eyeing.
- You watch others grow while you stay in the same place. Not because you’re not capable, but because your thoughts convinced you not to try.
- You start resenting yourself. You wonder why you can’t just go for it, why you’re always doubting yourself, why you can’t break free from this cycle.
And the worst part?
YOU ARE THE ONE HOLDING YOU BACK.
Not your parents, not your teachers, not your friends. It's YOU.
You have no one to blame but yourself.
But what if I told you…
- You don’t have to feel ready to take action.
- You don’t have to silence the doubts to move forward.
- You just have to remember who’s driving the bus.
The Bus Driver Hack
Imagine you’re a bus driver. 🚎
Your bus is full of passengers. Some are quiet, minding their own business, sitting in their seats until they reach their stop.
But others? They’re loud. Obnoxious. Pressing the stop button at the wrong time. Shouting directions at you. Some even try to tell you where to go.
It’s frustrating. You’re the driver—so why do they act like they’re in control?
And here’s the bigger question: can you kick them out of the bus?
Well… you can try. But they always find their way back on.
The Passengers = Your Thoughts
These passengers? They’re your thoughts.
- The doubts. The fears. The endless “What ifs.”
- The voice that whispers, “You can’t do this.”
- The inner critic that sneers, “You’re not good enough.”
- The fear that shouts, “You’re going to fail.”
And if you’ve ever tried to shove those negative thoughts away , you probably know it doesn’t really work.
You tell yourself, “Stop thinking about this!”
…And yet, the thoughts get louder.
You try to push them down, but they pop up again—maybe even stronger than before.
Because here’s the truth:
🚫 You can’t get rid of them.
🚫 You can’t throw them off the bus.
But that doesn’t mean they get to drive.
Who’s Driving the Bus?
So if you can’t make the passengers disappear, what do you do ?
👉 Ask yourself: Who’s driving the bus
Because the loud, annoying passengers
They’ll always be there.
They’ll yell at you to turn left when you should be going right.
They’ll scream at you to stop when you need to keep moving.
They’ll tell you to take a detour, to go in circles, to stay stuck.
And if you’re not paying attention, you might just listen.
You might turn down a path that isn’t really yours —not because you wanted to, but because the loudest voice told you to.
But here’s the thing:
- 🚎 You’re the driver.
- 🚎 You control the wheel.
- 🚎 You choose the direction.
Your negative thoughts and emotions? They don’t drive unless you let them.
So when the doubts start shouting, when fear tries to take over, when your inner critic gets loud…
Pause.
Take a breath.
And ask yourself:
Who’s driving the bus?
Because it should be YOU.
Why This Hack Works: The Science Behind It
One of the reasons I love this hack is that it doesn’t tell you to “just think positive” or ignore your negative thoughts.
It doesn’t force you to fight them or pretend they don’t exist.
So, this isn’t toxic positivity —it’s not about forcing yourself to “just be happy” or denying your struggles.
It’s about accepting that difficult thoughts exist, while still choosing to move forward.
And that’s why I love it.
This approach aligns closely with Acceptance and Commitment Therapy (ACT) —a scientifically backed method that helps people manage difficult thoughts and emotions without getting stuck in them.
The ACT Approach: Making Space for Your Thoughts
ACT is based on the idea that trying to suppress or eliminate negative thoughts only makes them stronger.
The more you fight them, the more power they gain over you. Instead of resisting, ACT encourages you to:
1️⃣ Acknowledge your thoughts – Recognize that they exist, without judgment.
2️⃣ Detach from them – See them as mental “passengers” rather than absolute truths.
3️⃣ Refocus on your values and actions – Choose what matters to you, regardless of what your thoughts are saying.
That’s exactly what the bus driver hack does.
It helps you separate who you are from what your mind says.
The passengers (your thoughts) don’t disappear, but you no longer let them steer your decisions.
Summary
Feeling stuck? You’re not alone—self-doubt, fear, and overthinking can make it hard to move forward.
The Bus Driver Hack: Imagine your mind as a bus. Your thoughts are passengers—some quiet, some loud and disruptive.
You can’t kick them out, but you don’t have to let them drive. Acknowledge their presence, but stay in control of your direction.
The Science Behind It: Based on Acceptance and Commitment Therapy (ACT), this technique helps reduce the power of negative thoughts without suppressing them.
Practical Takeaway: Next time fear and doubt show up, ask yourself: Who’s driving the bus?
The Author: Joohi Piechota
Joohi Piechota is the founder of happii , a brand dedicated to wearable reminders that empower women on their mental health journey. Having faced her own struggles with anxiety and self-doubt, she now shares the lessons, mindset shifts, and practical tools that helped her along the way. Through happii thoughts, she offers insights on mental health, personal growth, and life’s messy, beautiful journey—one happii thought at a time.
Looking for a reminder to fight back negative thoughts?
Check out our jewelry and accessories with inspiring words
Mini Luna Necklace with a Secret Message
When the loud passengers (negative thoughts) start taking over, pause .
Take a deep breath. 🌬️
The Mini Luna "Pause" and "Breathe" necklaces are gentle reminders that you’re the driver —acknowledge the noise, but stay in control of where you're going. 🚎💛
Mini Horizon Necklace with a Secret Message
Double the charms, double the reminder. ✨
The Horizon Necklace with "Pause / Breathe" secret message keeps both messages close—because sometimes, you need to pause before you breathe, and breathe before you move forward.
Personalize it with your birthstone for a touch of you. 💛
Golden Pause Bookmark
For the moments when doubt creeps in, let this "Be Afraid, and Do It Anyway" Bookmark remind you:
Fear doesn’t mean stop.
Keep turning the page, keep moving forward.
You’re still the one writing your story. 📖✨
Luna Bracelet with a Secret Message
When the loud passengers (negative thoughts) try to steer you off course, let the "Move Forward Anyway" Luna Bracelet remind you.
Acknowledge them, but keep driving.
One step, one mile, one thought at a time. 🚎✨
