• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

How to Turn Negative Thoughts into Positive Actions

When you experience negative moments in your chosen competition or adventure, I recommend you take these two actions.

Kyle Williams

Written by Kyle Williams Last updated on Nov 22, 2021

In part one of this series on Get Your Mind Right on Game Day, we looked at the methodology behind creating and using motivational themes. In part two, we are going to talk about something everyone struggles with – negative thoughts.

I recently had a conversation with a friend about motivation that went something like this: “It must be easy for you to overcome adventure challenges and adversity because you have such a positive mindset all the time. I could never push myself like that because I have too many negative thoughts.”

This comment inspired me to write this piece because it highlights an important motivational lesson. No one is 100% positive all the time. The key to success lies not in avoiding negative thoughts, but in what action you take in those negative moments.

Everyone Experiences Negative Thoughts

No matter who you are, whether you’re an elite-level athlete or a weekend warrior, everyone experiences negative thoughts. Watch someone in the heat of competition and while his or her external appearance may give the impression that everything is under control, more often than not the internal reality is far different.

In 1995, one of the greatest-ever triathletes, Mark Allen (pictured below), produced a remarkable performance to win a record-equaling sixth Hawaii Ironman at age 37 after overcoming a thirteen-minute deficit on the marathon leg.

Despite his epic victory, Allen described his race as one fraught with “a thousand moments” of negativity and mentally the worst of his life.1 If you watch the video of that race, I guarantee you there is little in Allen’s external disposition during the marathon that reveals the depths of the negative mind battle he was fighting. And somehow, he found a way through those negative moments to win the race.

Allen’s revelations about his battle with negativity are quite astonishing when you consider he was known as The Zen Master for most of his Kona career, due to his seemingly impregnable mental mindset. What this clearly illustrates is that everyone experiences negative thoughts. 

My Personal Struggle

My insights about the realities of positive and negative mindset were borne out of my own battles. In 2013, I undertook an epic hiking challenge called the A2K – hiking 130 kilometers nonstop through Australian Alps while climbing the 26 mountain peaks over 2,000 meters (6,561 feet).

It took me three attempts to succeed at this challenge and throughout the journey, I had an ongoing struggle with sustaining a positive mindset. I’m a pretty positive person by nature, but during my first two attempts when things got difficult, I had frequent barrages of negative thoughts e.g. “This is too hard,” “The conditions are too tough,” “You can’t finish this because you’ve never hiked this far before.”

When I had these negative thoughts, I really didn’t know how to deal with them. I thought the only way I could succeed was by having a positive mindset 100% of the time and avoiding any negative thoughts. Like a self-fulfilling prophecy, I thought if I started having negative thoughts, then it was going to set me up to fail. And thus in my mind, my failures on my first two attempts became testament to this.

Me, pausing for a moment of reflection during the A2K.

My Epiphany: Negativity Is Part Of The Experience

Then, one day while in training for my third attempt, something finally clicked. At the time, I was caught hiking in the middle of a snap snowstorm with gale force winds, getting blown off the side of a remote mountain deep in the Australian Alps. I was being blinded by snow while suffering the effects of frostbite and hypothermia.

Mentally, I felt beaten. My brain was a flood of negative thoughts – “It’s too dangerous to continue” and “You don’t need to do this to yourself” – and I was close to quitting on this challenge right there and then. Somehow though, I found a way to keep moving forward and I made it through that internal battle, safely finishing that hike and eventually the full challenge. It was during that relentless internal battle that I had my real epiphany.

No one is 100% positive all the time and the key to success lies not in avoiding negative thoughts, but in what action you take in those negative moments. 

Reflecting on that experience, I realized that positive and negative thoughts are like yin and yang. Each side exists by virtue of the other. In other words, you can’t have the ups without having the downs. Having negative thoughts when you’re under stress or in the midst of a challenge is part of the experience. It’s part of being human. Negative moments should not be feared because they are the moments that have to occur for you to be truly tested. It’s these down moments that provide you with the opportunity to take action to reach a new high. As Mark Allen noted, “The best experiences in life are rarely easy.”2 

The First Action: Do Your ABCs

When you experience negative moments in your chosen competition or adventure, I recommend you take two actions. The first action to follow is what I call the ABCs: accept, breathe, concentrate.

Accept: Simply acknowledge the negative thoughts you’re having. The more you fear them, fight them, or try to avoid them, the stronger their voices will become. There’s an old adage that you can’t effectively deal with a problem until you accept you have one. It rings very true in this context. Remember, accept the negative moments because in doing so they provide you with the opportunity to take action to reach a new high.
Breathe: If you’ve ever seen the classic 1980s underdog karate movie The Karate Kid 2, you may recall a quotation from the omniscient Mr. Miyagi about breathing: “When you feel life out of focus, always return to basic of life. Breathing. No breath, no life.”

As corny as it sounds, it works. This is actually a crucial step in stress and fear management. Breathing is the core practice of things like yoga and meditation for a reason: It calms the nervous system, which in turn calms the physiological response to stress.
Concentrate: Now is the time to concentrate strongly on the why that is driving you to complete your particular challenge, competition, or adventure. The best method to define the why is to use motivational themes, as I outlined previously. (You can learn even more about the mechanics behind motivational themes here.)

The Second Action: Keep Moving Forward

The second action to take, and I what I believe is the most powerful action of all, is to just keep moving forward – always. Forward momentum is an incredibly powerful thing. While the forward steps you take may be small, they steadily add up to a sum much greater than their parts.

Me, getting beat down by a snow blizzard.

Whether you’re caught in an epic snow blizzard or being pushed to your limits in a CrossFit qualifier, sometimes all you can do is just keep putting one foot in front of the other. While it might not seem like much, continuing to move forward, no matter how fast or slow, can make all the difference in your life. Remember, the journey of a thousand miles starts with one step.

The Take-Home Lessons

  • Don’t fear the negative moments.
  • When the negative moments do occur, follow the ABCs: accept, breathe, concentrate.
  • No matter how negative the moment, just keep moving forward – always.

References:

1. Munting, N. “Mark Allen: A Grip Like No Other.” Ironman.com. Last accessed 8 September 2014.

2. Buckley, A. “Mark Allen vs Kona – Lessons Learned Part 2.” Lava Magazine. Last accessed 8 September 2014.

Photo 1 “Record setter Mark Allen #1 Kona Hawaii Ironman 1994” Attribution-NonCommercial License.

Kyle Williams

About Kyle Williams

Kyle Williams is an Australian adventurer, fitness and nutrition coach, and motivational writer. A former Army medic and physical trainer, Kyle has twenty years of experience in the fitness industry as an athlete, coach, and adventure leader.

A record-setting adventurer, Kyle was the first person to climb Australia’s 26 2,000-meter (6,500-foot) mountains nonstop (The A2k) and the first person to run an 82-kilometer ultra marathon across the Australian Alps while climbing its 21 highest mountains (The A21 Ultra).

As a coach and writer, Kyle is well known for his results-based training approach. His articles have been widely published in many Australian magazines including Ultra-fitness Australia, Triathlon & Multi-Sports Magazine, Run For Your Life, and Trail Run Mag. His novel training methods have been successfully adopted by athletes, military and emergency services operators, and weekend warriors.

You can read more about Kyle’s adventures, training programs, and motivational musings at his website, Kyle Williams, and on his Facebook page.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About