Every day we script stories about ourselves through our internal dialogue. This narrative can shape how we view our capabilities and the possibilities for our future. Within us, two distinct mental narrators converse—the Inner Antagonist and the Inner Advocate.
The Inner Antagonist acts as our story’s opposing force, emphasizing conflict, weaknesses, and deficits. It convinces us that we lack the ability to resolve challenges, often leading us to act in ways misaligned with our values. In contrast, the Inner Advocate is our ally, reminding us of our strengths and capabilities. It draws upon our wisdom and reassures us that we can overcome anything.
To shift from the narrative of the Inner Antagonist to the empowering voice of the Inner Advocate, here are eight practices to RESCRIPT the story you’re telling yourself:
- R – Release Rumination
We often get trapped in a cycle of repeatedly reliving difficult or ambiguous situations, analyzing them incessantly and allowing them to steal our focus and joy. We can instead transform this analysis into action.
Ask yourself:
- What control do I have over what I’m ruminating about?
- What action within my control will I take right now to address this situation?
By redirecting our energy from over-analysis to actionable steps, we can regain our focus and peace of mind.
Affirmation: “Challenging events will happen in my life, & I’ll experience & process my feelings, but I won’t allow challenges to steal my peace.”
- E – Engage Growth Goals
Rather than evading goals we want to pursue due to thoughts and feelings influenced by external messages and internal fears, we must take a proactive approach. Start by clearly determining what you want and setting specific goals.
Ask yourself:
- On a scale from 1 to 10, how do I rate my satisfaction in each of these 10 areas of life: Relationships, Career, Financial, Living Environment, Community Engagement, Physical Health, Mental & Emotional Health, Intellectual Growth, Recreation & Relaxation, and Spiritualty?
- For each area, what actions and experiences would create a fulfilling life for me – a life aligned with my values and filled with joy, peace, passion, and meaning?
- In reviewing my responses, what’s one simple action I can take now to raise my satisfaction by one point?
Develop and implement a plan of action. Make this a priority on your to-do list and savor your successes along the way. Even if you experience some challenges, you’ll gain valuable lessons for your story’s next chapter.
Affirmation: “I deserve to achieve my goals, I’m capable of gathering needed resources, & I’m strong enough to grow beyond my comfort zone.”
- S – Seek Strengths
Many people can quickly list their flaws but struggle to identify their talents. Instead of scrutinizing all the capabilities we believe we lack, we should focus on assessing our strengths and determine how we can apply them to overcome challenges and thrive.
Ask yourself:
- What personal or professional tasks do I accomplish without much difficulty?
- What types of things do people always come to me for input or assistance?
- What do people who know me best say I’m great at?
When we know what we’re great at, we can use those strengths to make a positive impact at work and in the community. Recognizing that we already possess the strengths needed to tackle our projects can empower us to face obstacles with confidence.
Affirmation: “I have all the strengths I need within me to tackle the projects I have in front of me.”
- C – Challenge Catastrophizing
It’s not uncommon for us to contemplate all the ways something could go wrong, believing that running through these scenarios gives us more control. This kind of worry is not control—it’s a waste of time scripting mental catastrophes that will likely never happen. Instead of presuming the worst possible outcomes and living them in our minds like they’re already happening, we must accept that we cannot know what the future holds.
Ask yourself:
- What evidence do I have that supports this catastrophizing thought?
- What evidence do I have that debunks this catastrophizing thought?
- After reviewing my evidence, what revisions do I want to make to my conclusions?
We must acknowledge that catastrophizing doesn’t prepare us for the worst; it only creates or prolongs pain. We can challenge the credibility of our imagined catastrophes and focus on scripting successes.
Affirmation: “This situation is not as big and bad as my mind is trying to trick me into believing, so I’m choosing to imagine a more likely scenario while knowing I can handle any outcome.”
- R – Restrict Regret
Rather than constantly reliving past mistakes, reprimanding ourselves, and fantasizing about what might have been, we need to understand that making mistakes is an unavoidable part of life. We can extract valuable lessons from our experiences and use this wisdom to inform future decisions.
Ask yourself:
- What lessons have I learned from this situation/decision?
- How have I used this wisdom to positively impact my life or someone else’s life?
- How can I use this wisdom in similar situations?
- How will I focus my mind on what I’ve gained instead of what I’ve lost?
We cannot rewind life, and thus, regret is a futile exercise. Use mistakes to drive your growth moving forward.
Affirmation: “I may not be proud of all my choices, but I have learned from them and will use this wisdom to make future decisions.”
- I – Invite Imperfection
Instead of creating perfectionistic rules for how we must think, feel, and behave or perform, we should practice self-compassion for our imperfections. There are no universal rules for perfection; we create our own rules and can adjust them as needed.
Ask yourself:
- What is one perfectionistic rule I often hold myself to?
- What do I fear will happen if I break this rule?
- How does this rule impact my life positively or negatively?
- How will I change this rule to be more realistic and compassionate with myself?
Embrace that life, learning, and self are inherently imperfect. Invite imperfection in, laugh with it, and embrace it. Our idiosyncrasies make our stories interesting.
Affirmation: “I will aim to achieve my best, and I will love myself fully and completely in moments when I don’t achieve all I intended.”
- P – Pursue Passion & Purpose
Instead of believing we must only pursue practical paths, even if they’re not inspiring to us, we should remain steadfast in identifying and pursuing our passions and purpose.
Ask yourself:
- What moments have I felt I was doing what I was put on earth to do?
- If I could write a book to help the world, what would it be about?
- If I could teach others anything, what knowledge would I impart?
- What positive impact do I want to be remembered for?
- What work or personal projects do I enjoy so much I lose track of time doing them?
Make these pursuits key themes in your story.
Affirmation: “I have a unique passion & purpose to offer through my work & life, I will make my voice heard, & I will help create a better world.”
- T – Think Thankfully
Instead of concentrating our thoughts and energies on what we don’t have, we can identify the resources within and around us. Be intentional in experiencing and expressing gratitude and utilize a thankful mindset to diminish anxiety and sadness, while amplifying hope and joy.
Ask yourself:
- What experiences am I grateful for today?
- What people am I grateful for today?
- What personal actions and accomplishments am I grateful for today?
- What sources and resources am I grateful for today?
Thinking thankfully can RESCRIPT our story from a tragedy to a triumph.
Affirmation: “I’m thankful for all the people & experiences that have enriched my past, enhance my present, & inspire my hope for the future.”
Final Thoughts
RESCRIPTing your story is about shifting from the limiting voice of the Inner Antagonist to the empowering voice of the Inner Advocate. By using these RESCRIPT practices, we can craft a narrative aligned with our values, strengths, and passions. While we may not have full control over every event of our story, we hold the pen to script how we respond and grow through them. Our story is a work in progress, and we have the power to script a masterpiece.
