I have used a technique I call negativity burning for around seven years now. It helps me clear my mind and ultimately my subconscious. It’s one of several tools I use to shape my mind to be more positive.

And there is research backing this technique.

A 2024 scientific study found that writing down your thoughts on a piece of paper and shredding it or throwing it away can eliminate anger almost completely.

Also, a 2012 study shows that our minds find the meaning of objects important. When an object associated with a thought or collection of thoughts is destroyed, the related thoughts are no longer considered.

It’s also of note that this works regardless of the emotional quality of the thoughts.

Negativity Burning Is the First Step of My Morning Routine

Performing a negativity burn as the first step of my morning routine helps me to move through the rest of my routine with less mental impedance.

With negativity burning I’m “subtracting negativity”.

Then I “add positivity” with affirmations, prayer, and gratitude journaling.

And then I “organize and clarify” with something like mind mapping or making an agenda for the day.

After all this I am usually feeling pretty clear headed.

The Negativity Burning Process

All you need to start doing negativity burning is:

• A pen
• Scrap paper
• A lighter
• Something to burn the paper in that’s not flammable (obviously). I use a metal bowl that I keep on my porch.

Once you have all that together, all you have to do is write down any negative thoughts you have.

Feel free to be as detailed as possible and don’t hold back! Remember, no one but you needs to see what you’re writing. This is a personal process.

After you’re done GO BURN IT!

Or shred it…Or throw it away.

I prefer burning it as I believe it has more of a finality, I visualize the smoke as negativity drifting away and being converted to light.

I learned yoga and meditation from a yoga master who spent 37 years in a monastery.

He would say “life is always trying to bring you down, and your spirit is always trying to lift you up”.

It’s a phrase that has helped me to get through some tough times.

There’s a stoicism to it.

It’s an acceptance of life’s toughness and suffering, but also a recognition of its beauty.

Like life, working to clear and organize our minds can feel like a never-ending process.

But, once we’ve tended our inner landscape to a certain point… things get easier and life begins to flow.

~ As ever,