An estimated 75,000 thoughts are generated each day. This is 75,000 chances to either build or tear down yourself. If you are putting yourself down, doubting your abilities, second-guessing your decisions and causing a lot of problems in your performance, this will most likely lead to a decrease in your performance and, more importantly, your mental and physical health. The good news is that you can change how you think.

These five exercises will help you train your brain to be happy and successful.

1. You can tell the difference between problem-solving and ruminating

Though it is helpful to think about ways you can overcome obstacles, the opposite is true. However, it is not productive to imagine yourself as unable or unwilling to endure pain. If you find yourself thinking about a topic for a long time, it is worth taking a moment to consider whether you are problem-solving or ruminating.

Keep processing if you are actively solving problems or preventing them from happening. If you are merely rehashing past events or making dire predictions about future events, you need to change your channel. Do something to distract yourself from the problem and keep your mind on more productive tasks.

2. You should give the same advice to yourself as you would to a friend.

If you are like most people, you may be too critical of yourself. You will only be worse if you beat yourself up and magnify your mistakes.

Research has shown that self-compassion is linked to improved psychological well-being, better body image, and greater self-worth and motivation. Make it a habit of speaking to yourself the same way that you would to a friend.

3. Label your emotions.

Many people are afraid to express their feelings or talk about them. Many people feel unable to express their emotions, making it difficult for them to recognize what they are feeling at any given moment.

Adults often label their emotions in indirect ways, even when they are trying to express them. Instead of saying “I felt sad”, someone might say “I had a lump” or “My eyes became watery.” You could also say “I’m really nervous” instead of “I feel very nervous.” Spend a few moments each day acknowledging your emotions. Consider how your emotions might affect your decisions. May be you don’t know what your emotions are, but they can spill over into other areas of life.

4. Balance your emotions and logic.

You can make the best decisions whether you are faced with difficult financial decisions or a family problem. You can increase your rationality by taking steps to control your emotions. A list of pros and cons is a great way to manage your emotions. This list will help you make informed decisions and take the emotion out of making a decision.

5. Practice gratitude.

Gratitude is linked to happiness and a variety of psychological and physical benefits. A study found that people who are grateful are 25% happier. You can train your brain to see the good in every day, whether you talk about gratitude over breakfast or keep a gratitude journal. This could be the easiest, but most effective way to improve your well-being.

6. Develop a healthy mindset

Your life will be shaped by the conversations you have about yourself. It is important to develop your mental muscles if you want to achieve your highest potential. You can train your brain to happiness and success by exercising your brain daily.