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Episode Title: The Single Most Powerful Habit for Health, Happiness & Success (5 Steps to Rewire Your Brain)

Episode Summary:

Many people find themselves caught in cycles of negative thinking, dwelling on what they don’t want rather than focusing on what they do. In this episode of Choosing to Be, Amanda Wirtz Rosolowski, MPH explores the science behind negativity bias and offers actionable strategies to shift from resistance to empowerment. Through personal stories, research-backed insights, and 5 practical steps, she demonstrates how reframing thoughts can lead to greater clarity, resilience, and success. Listeners will walk away with a simple yet powerful framework to turn negative thinking into purposeful action.

The Power of Focus

• Our brains have a negativity bias—an evolutionary trait meant to keep us safe.
• Studies show 80-90% of our thoughts are negative and that a 3:1 ratio of positive to negative emotions fosters better mental health.
• Shifting our focus influences our mood, decisions, and overall success.

5 Steps to Shift From "I Do NOT want" to "I DO want"

1. Accept Your Brain’s Power – Negative thoughts can be helpful; until their not.
2. Observe Without Judgment – Judgment stifles curiosity and creativity.
3. Reframe the Thought – What’s the opposite of what you don’t want?
   • I don’t want to be tired → I want to feel energized.
   • I don’t want to fail → I want to grow and succeed.
4. Identify the Next Step – What small action will move you toward what you DO want?
5. Take the Step – Stop fantasizing - action turns intention into reality!

Key Takeaways

• Your brain is hardwired for negativity - you ultimately have control.
• Your attention and focus will shape all aspects of your reality.
• The happiest and most successful people focus on what they do want.
• You can reprogram your brain by repeatedly applying 5 simple steps.
• Small, intentional shifts in thinking can lead to major transformation.
• Every thought offers a choice—stay stuck or move forward.

Print the 5 steps, practice them, and share your experience! Connect with me through Buzzsprout or online. If you haven’t yet, subscribe, share, and invest in yourself. You matter!

References

• Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323-370.
• Fredrickson, B. L., & Losada, M. F. (2005). Positive affect and the complex dynamics of human flourishing. American Psychologist, 60(7), 678-686.
• Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296-320.

Until next time, Amanda Wirtz Rosolowski – Choosing to Be.