I want you to imagine it’s the middle of the day. You’re exhausted, and the annoying little voices start creeping in. “Go on, hit the fast-food drive-thru,” they whisper. Or, “You’ve got no idea what you’re doing with your business.” Sound familiar? We’ve all been there.
Then there are the sly suggestions to binge your favourite show instead of going for a quick walk. And if a client is prickly, that voice goes full bully mode with a smug “told you so,” and your self-doubt spikes. But here’s the shift: we’re not giving in anymore.
You can’t stop thoughts from popping up, but you can choose what happens next. Notice it, name it, and pick a better next step. Swap “I’m behind” for “what’s my next tiny move.” Replace “I stuffed it” with “what did I learn.” The noise drops, your thinking clears, and you get back to work with your confidence intact.
Here’s a clear, practical way to turn those negatives into useful action so you feel steadier, make clearer decisions, and keep moving.
1) Knowledge is power (do your business research)
When your market feels crowded, it’s easy for doubt to get loud. Here’s how to ground yourself in facts.
Example negative thoughts:
- “There are too many coaches already.”
- “Why would anyone pick me over the big names?”
- “I don’t have a niche — I’m making it up as I go.”
Reality check: If other coaches are out there killing it, guess what? There’s room for you too! Competition is a neon sign saying, “Opportunity ahead!”
Make your practice the blockbuster hit that everyone’s talking about by highlighting what makes you unique. Embrace your quirks and let your personality shine through. Clients will be lining up for a taste of what you offer.
Do this:
- Get specific about your people: who they are, what they want, where they get stuck. Think of yourself as a business sleuth. Dive deep into your market research and get to know your target audience like the back of your hand.
- List three outcomes you reliably help clients achieve. Real results, plain English.
- Choose one point of difference you can lead with. Simpler process, gentler pace, stronger structure, deeper mindset work.
- Add proof. Publish a short client story and a before/after so browsers can picture their own result.
Why it helps: replacing guesswork with facts shrinks the inner critic’s ammo. Clear positioning reduces second‑guessing, shortens sales cycles and turns marketing into matching, not convincing.
2) Channel your inner health advocate
When you’re under‑slept and under‑fuelled, everything feels heavier, and that’s when the inner critic cranks up. Low energy makes your brain scan for problems, not possibilities. Looking after yourself is how you raise your baseline so you can run the business and still feel like you.
Example negative thoughts:
- “I’ll sort my health later — work first.”
- “A short walk won’t make a difference.”
- “Healthy meals are too hard when I’m busy.”
Reality check: your body is the engine of the business. Tired body → low energy → more negativity bias → louder inner critic → shakier decisions. Caring for sleep, food and movement isn’t nice‑to‑have — it’s how you get the steady energy to lead, create and put your best foot forward.
Do this:
- Book your GP for a check up and bloods. Ask clear questions and write down next steps.
- Write your why: long, healthy life; more energy for family; clearer head for work. Stick it somewhere you’ll see at 3pm.
- Pick two easy anchors you’ll actually do: water on your desk; a ten minute walk after lunch; two simple lunches prepped so the nearest takeaway isn’t the boss of you.
- Protect a bedtime. Close the laptop, low lights, same wind‑down most nights.
Why it helps: steady sleep, simple food and small movement cues lift energy and calm your nervous system. With a higher baseline, the critic gets quieter, your mood is kinder and you make better business calls, consistently.
3) Plan like a pro (progress over perfection)
When everything feels urgent, planning can feel pointless. A light plan makes hard days easier and good days count.
Benjamin Franklin was onto something when he said, “If you fail to plan, you plan to fail.” So, grab your planner and set some goals. Break those big dreams into manageable action steps. This applies to your meals too—plan them out so you know exactly what to buy and what’s for dinner each night. Having a plan saves you time, money, and the temptation of takeaway. And if you slip up? No biggie. Learn from it, laugh it off, and get back on track.
Example negative thoughts:
- “You never stick to plans — why bother.”
- “There’s too much to do; you’re already behind.”
- “If it’s not perfect, don’t ship it.”
Reality check: planning isn’t rigid rules; it’s reducing decision fatigue and giving important work a home. A light plan with tiny first steps beats starting from scratch every morning — and results don’t require perfect.
Let me tell you about a time I worked for ten days straight, from the moment I woke up until I went to bed. I was a mess, a complete wreck. My productivity plummeted, and my self-doubt skyrocketed. It was a wake-up call that planning breaks and downtime is crucial for maintaining both sanity and success.
Do this:
- Set one monthly and one quarterly goal. Under each, write the next tiny action. Tiny wins rebuild trust with yourself.
- Time box important work in your calendar so it doesn’t get squeezed by admin.
- Plan dinners for the week. Fewer last minute choices, fewer “oh fine, takeaway” moments.
- If you miss a step, note the lesson and keep going. One wobble doesn’t erase progress.
Why it helps: visible progress lowers anxiety and interrupts all‑or‑nothing thinking. Momentum makes your brain cooperate, which means more done in fewer hours.
4) Take a proper break (seriously!)
Your brain needs a breather! Step away from the screen, unplug from social media, and skip the doom-scrolling of news articles. Give yourself the space to think clearly and positively.
When your brain is buzzing, more scrolling feels helpful (it isn’t). Give yourself white space so clarity can catch up.
Example negative thoughts:
- “Read one more post and you’ll feel ready.”
- “If you stop, you’ll lose your edge.”
- “Everyone else is online — you should be too.”
Reality check: more input isn’t more clarity. News cycles and endless feeds crank the inner critic to eleven. Brains need white space to synthesise, problem‑solve and regulate emotions — that’s the bedrock of good decisions.
Do this:
- Set a daily phone off window, even 30 minutes.
- Swap one scroll for a short walk, a stretch or a tea outside. Movement is a free reset button.
- Mute accounts that trigger comparison. Keep the ones that teach, encourage or make you laugh without the “shoulds”.
Why it helps: turning down the noise frees up working memory and calms your nervous system. With the volume lowered, you can hear your own judgement, and the next right step gets obvious.
When you cut out the negative noise, you’ll find it’s easier to focus on what truly matters. Plus, a positive mood naturally reduces that pesky negative self-talk. So, go ahead, treat yourself to a break!
5) Prioritise self-care like a boss
When stress is constant, self‑care is the first thing to go. Make it automatic so you don’t have to negotiate with yourself every day.
Example negative thoughts:
- “You don’t have time for that.”
- “Self care is indulgent; hustle is noble.”
- “You can rest when this project is over.”
Reality check: chronic stress quietly steals focus, patience and good judgement. Small, regular care isn’t fluff, it’s maintenance, like charging your phone so it works when you need it.
Stress is a sneaky thief, robbing you of peace and productivity. Combat it with a solid self-care routine. Whether it’s meditating, practising yoga, journaling, listening to a guided meditation, getting some exercise, or soaking in an Epsom salt bath, find what relaxes you and make it a priority.
Do this:
- Pick two repeatable anchors: ten slow breaths before you start work; a short yoga flow before dinner; a weekly Epsom salt bath or castor oil pack; a journal prompt you love.
- Book them like appointments and protect them the way you protect client calls.
- Notice the ripple: calmer body, clearer thinking, kinder self talk, and better decisions.
Why it helps: when your nervous system settles, you access creativity and problem‑solving again. You speak up, follow through and draw kinder conclusions, which keeps the inner critic in the cheap seats.
Taking care of your mind and body sets you up for success. When you’re calm and centred, you’re better equipped to make confident decisions and silence that negative inner critic.
Negative self‑talk isn’t the boss of your business. Research, simple plans, real breaks and regular care make it easier to act on what matters. Stack small wins and the critic fades into the background.
Form new self-care habits with my Self-Care Reset
I recently released my latest course, “The Self-Care Reset for Entrepreneurs” and it’s perfect for that entrepreneur who feels lost in work and is struggling with overwhelm.
It contains 4 modules that you can work through in your own time and contains lots of tips and ideas that are easy to implement into your lifestyle. Each module has multiple exercises for self-examination plus action plans so you know exactly what steps to take to care for your health and business.
