Supportive and self-critical self-talk activate different brain patterns, each influencing focus, motivation, and cognitive performance in distinct ways (Hwang et al., 2021). Research shows that improvement isn’t driven by adding positive thoughts alone. Instead, outcomes improve when harsh, self-critical thoughts decrease and the overall balance of internal dialogue becomes healthier (Treadwell & Kendall, 1996).

That’s why therapy isn’t about forcing positivity — it’s about changing how we relate to our thoughts.