Rewriting Your Internal Script
What story are you writing?
Changing the mental stories that keep you stuck
We all have an internal narrator. Sometimes it’s a cheerleader, reminding us of our strength. Other times, it’s a harsh critic, keeping us locked in old patterns with stories that feel true — but may not be.
For years, my own internal script was a loop of “You’re not ready” and “You’ll probably fail.” Those words weren’t spoken by anyone else — at least not recently. They were echoes from earlier chapters, carried forward and left unchallenged. And as long as I kept replaying them, my actions matched the story.
But here’s the truth: the story you tell yourself shapes the life you live.
Step One: Notice the Story
Byron Katie, author of Loving What Is, teaches that much of our suffering comes not from reality itself, but from the thoughts we believe about it. She invites us to ask: “Is it true? Can you absolutely know that it’s true?” These two questions can crack open the possibility that our stories are not reality — they’re just one version of events.
When I began listening closely to my self-talk — even the “joking” kind — I realized how many lines were assumptions, not facts. “I can’t handle this.” “I’m too late to start.” “They’ll never take me seriously.” None of them stood up to Katie’s gentle interrogation.
Step Two: Examine the Evidence
Psychologist Carol Dweck’s research on mindset shows that a “growth mindset” — believing abilities can be developed — changes how we face challenges. If your script says, “I’m not good at this… yet,” you leave the door open for progress. If it says, “I’m just not good at this,” you’ve already closed it.
When we moved to India with four young children, my first thought was, “I can’t do this.” The reframe was: “I’m terrified, but I’ll figure it out.” Removing the option to back out became a powerful motivator to adapt quickly. And that one small word — yet — can transform the whole trajectory of your growth.
Step Three: Write the Rewrite
Neuroscience backs this up. Dr. Rick Hanson, author of Hardwiring Happiness, notes that focusing on empowering thoughts for just a few extra seconds helps them “sink in” and become part of your mental structure.
I began drafting a new script — not fake optimism, but an upgraded version of reality:
Old: “I’m not ready.” → New: “I’m preparing, and that counts as progress.”
Old: “I’m bad at this.” → New: “I’m learning, and I’m allowed to be in process.”
With repetition, the new lines felt less like wishful thinking and more like truth.
Step Four: Live Into the Story You Want
Your internal script isn’t a one-time edit. It’s a living document. When you catch the old line and choose the new one, you start behaving in ways that make the new story true. Confidence builds. Opportunities shift. And you realize the voice in your head is not the author of your fate — you are.
Practical Takeaway: Write down one old line from your script that keeps you stuck. Ask Byron Katie’s two questions. Then rewrite it in a way that opens possibility. Say it out loud. Add “yet” where it fits. Watch how your life begins to rise to meet the new narrative.
“You are not your thoughts. You are the one who listens to them.” — Michael A. Singer, The Untethered Soul
