Let's be honest. We've all got our inner demons. Those negative thoughts that come at the most inopportune times and if left to their own devices, will sabotage our success.

Mine come from being a homeless teenager. If you’ve ever gone a whole day without a meal, or eaten out of a dumpster because it was your only option, you know those scars don’t just fade. They linger in the form of self-doubt, imposter syndrome, and the kind of mental ambushes that arrive uninvited and stick around too long.

The difference is, I don’t let them dominate anymore. And when they show up, I’ve got a vast arsenal with which to shut them down fast. Eight techniques that are simple, science-backed, and effective.

1.       Morning Music Therapy

Your day starts in the shower, whether you like it or not. So why not pre-frame your mind while you’re at it? Positive psychology research shows that music alters brain chemistry, raising dopamine levels and priming you for optimism. My ritual? Tina Turner’s Simply the Best. In my head, I rewrite it: “I’m simply the best. Better than I’ve ever been. Better than all the Freds. All the Freds I’ve ever been.” Corny? Yup! But effective. By the time I’m done shaving, I’m geared up to win the day. Michael Jackson’s Keep the Faith makes a strong encore.

2. Instant Joy on Demand

In large doses, social media is poison. But in short, curated bursts, it’s medicine. Five minutes of TikTok dogs dancing or YouTube animals jumping on trampolines (yes, that's a thing!) can interrupt rumination loops and literally reset your mood. Laughter floods the body with endorphins and cuts cortisol (the stress hormone) down to size. Try it for three to five minutes and notice how your brain shifts gears.

3. Call Your Champions

Negativity thrives in isolation. That’s why reaching out matters. Neuroscience confirms that social connection activates the same brain pathways as pain relief. Translation: people literally take away the sting. I call my wife, my daughter, or a good friend. Sometimes I’ll call a client and give away free consulting. By the time we hang up, they feel grateful and I feel brilliant. That’s a win-win chemical cocktail .

4. Crush the Cortisol

Stress sits in the body. Which means the body is also the fastest way to kick it out. Stand up. Do 20 seconds of movement. I don't care if it's squats, jumping jacks or just briskly pacing around. Then splash cold water on your face. Finish with the Superman Pose, chest high, arms wide, breathing deeply. Tell yourself: “I am smart. I am talented. I am amazing. My time is coming.” Harvard research on “power poses” shows posture alone can boost confidence and lower stress responses. Pair it with intentional breathing and you’ve just hacked your physiology.

5. Personify the Pattern

Cognitive behavioral therapy teaches us to challenge thoughts, not obey them. I take it a step further. When the voice shows up whispering, “Things will never get better,” I give it a name and the face of an ex girlfriend who dumped back when I had a shitty job and no prospects. “Oh, hi Ms. Things Will Never Get Better. I'm sorry but you’re just not credible. Things always get better. I mean, look at me now! So you have a nice day, I’ve got work to do.”

By personifying the thought pattern, and then mocking and dismissing it, I overwrite the neural code. Every. Single. Time.

6. Yoga at Home

You don’t need a Himalayan retreat to reset your brain. Ten minutes of yoga on a mat in your living room will do it. The combination of stretching, focused breathing, and parasympathetic activation shifts your system from fight-or-flight into rest-and-restore. Translation: anxiety down, calm up. I practice daily, and it’s one of the fastest levers for resetting mood.

7. The Universal Fix: Gym Time

Movement is medicine. It doesn’t matter if you’re running, lifting, or like me, playing tennis an average of 12 hours a week - exercise floods your system with endorphins and stabilizes mood. It’s nearly impossible to keep replaying negative thoughts while pushing weight over your head or hitting a forehand. The mind quiets when the body moves.

8. Turn Overwhelmed into Checklist Completed

One of the most common things people have to deal with nowadays, is feeling overwhelmed. Work, family, friends, the economy, the political climate, AI, UFO's and a thousand other things can just be too much to deal with. In the military, I learned about compartmentalization. A million things can go wrong in any military operation. The key is to just deal with them one at a time. Start with the most important and stressing thing going on in your life right now. What can you do about it? How can you improvise? Adapt to or even overcome the situation? Figure this out about one singe aspect of your life. If there answer is that there is simply nothing you can do, move on. Don't try to control what you can't control! Then consider the next most important thing. Then the next. Then take a look at your action plan. For example, there is absolutely nothing I can do about the economy but there is a lot I can do about my economic condition. There is nothing I can do about the political climate but I can limit my intake of news to specific times, sources and only written content. Compartmentalize. Let go of what you can't control and plan and implement actions for the things you can.

9. Cut the Fat - There is no Neutral Buoyancy

When scuba divers go in the water, they'll attach small weights to their belts in order to achieve neutral buoyancy i.e. when they are motionless, they neither float up nor sink downward. When it comes to personal and business relationships, there is no neutral buoyancy. People either bring you up or pull you down. It's easy to spot those who really lift you up! They're an obvious asset to your life! It's also easy to spot those who really drag you down - they're an obviously liability. The tough ones to spot are the ones who bring you down just a bit. They seem "neutral" but it's important to look closely. I have had friends and business acquaintances who would say small, negative things. I've had others who would get mad at me (usually this was prefaced by saying "I'm not mad but...). Psychology has proven that the people we spend time with, have the greatest effect on our moods. Cut the fat. There is no neutral buoyancy. Don't outwardly state you're unfriending them, as this causes resentment and blame. Just minimize or eliminate your time with them. You'll be mentally healthier for it.

These techniques aren’t theoretical. They’re lived, tested, and practical. You can’t stop negative thoughts from showing up. But you can decide whether they linger. Train your brain like you train your body: with daily reps, small adjustments, and an occasional heavy lift.

The payoff? You stop being hostage to the mental chatter and start being in charge of your own operating system. You're 100X more likely to succeed if you consistently think positively and limit your negative thinking.

Frederick Shelton is a former homeless teen who is now a successful husband, father, friend and entrepreneur. He can be reached at fs@sheltonsteele.com