Rewrite the Script
5:00 minute exercise
Use this activity to shift unhelpful self-talk into language that supports your confidence and progress.
When you practice rewriting the script, you create space for thoughts that are more accurate, motivating, and rooted in your real strengths.
How to Use This Activity
Create a three-column table with these headers:
Typical Thought | The Rewrite | How this Supports
When you notice a discouraging thought, write it in the first column. In the second, replace it with a version that is kinder, more realistic, or more aligned with growth. In the third, note why the new thought supports your next step.
Rewrite the Script Examples
| Typical Thought | The Rewrite | How this Supports |
|---|---|---|
| I always mess things up | I have had setbacks, but I learn from them | It reminds me that mistakes help me grow |
| I am not smart enough for this class | I am still learning, and I can improve with practice | It shifts my focus to effort and progress |
| I should already know how to do this | It is okay to be new at something, and I can ask for help | It reduces pressure and encourages learning |
| I am too far behind to catch up | I can start with one small step today | It helps me focus on action instead of overwhelm |
Save your table and add new rewrites anytime you catch a thought that pulls you off track.
Reflection Questions
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What is a thought you have had recently that felt discouraging?
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What would you say to a friend if they had that same thought?
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How does it feel to say the new version out loud?
Every time you choose a more supportive thought, you strengthen your ability to keep going. Rewriting the script does not ignore the challenge. It helps you see the full picture of what you can do. Trust the voice that encourages you forward. It is telling the truth about your potential.
