Are You Crushing Your “ANTS” or Are They Crushing You?

Reframing Automatic Negative Thoughts When You Have ADHD

Do you ever feel weighed down by negative thinking? Daniel Amen, MD, coined the term “ANTS” to describe automatic negative thoughts—those reflexive, unhelpful thoughts that creep in and hold us back. Just like ants can ruin a picnic, automatic negative thoughts can sabotage your mindset, stopping you from moving forward in life.

The good news? Dr. Amen suggests that we can examine these thoughts and, if they’re not serving us, replace them with more empowering ones.

"ANTS are automatic negative thoughts that make you feel mad, sad, worried, nervous, lonely or out of control."

– Daniel Amen, MD

The Types of ANTS: A Quick Overview

Here are nine common species of ANTS that Dr. Amen identifies:

1. All-or-Nothing Thinking:

   • I’ll never be able to do this!”

2. Always and Never Thinking:

   • “He is always mean!”

3. Focusing on the Negative:

   • “I can’t do this!”

4. Fortune-Telling:

   • “This won’t turn out well.”

5. Mindreading:

   • “She just hates me!”

6. Thinking with Feelings:

   • Believing negative feelings without questioning them.

7. Guilt Beating:

   • At my age, I should know how to do that!”

8. Labeling:

   • “They’re all idiots!”

9. Blame:

   • “It’s all her fault!”

How to Crush Your ANTS

To crush ANTS, you need to notice them first. Once you’re aware of these thoughts, you can write them down and challenge them. This process is important because ANTS influence how you feel and behave. By reframing your thoughts, you can shift your mindset and take action.

Your brain is like a muscle: with practice, it can get stronger and more resilient!

Reframing Negative Thoughts

Here’s how reframing ANTS can look in action:

• Negative Thought: “I’m never going to get a job.”

  • Reframed Thought: “Other people land on their feet, and I will too.”

• Negative Thought: “I can’t do this.”

  • Reframed Thought: “Who can help me figure this out?”

• Negative Thought: “This won’t turn out well.”

  • Reframed Thought: “I can work hard to prepare and do my best.”

• Negative Thought: “She hates me.”

  • Reframed Thought: “I’m not responsible for how other people see me.”

Negative thoughts are like a road leading nowhere—they keep you stuck. But reframing them with more solution-based, empowering thoughts puts you back in control and ready to take action.

Steps to Crush ANTS

1. Acknowledge Your Thoughts

   • Recognize that ANTS are real and that your brain reacts to them. Thoughts trigger chemical reactions and electrical signals in the brain.

2. Notice Their Impact

   • Pay attention to how negative thoughts affect your body. These thoughts can feel like pollution, clouding your mind and energy.

3. Talk Back to ANTS

   • Remember, ANTS don’t always tell the truth. Challenge them and reframe them into thoughts that are more useful and empowering.

4. Rewrite Your Thoughts

   • Write down your negative thoughts, then rewrite them into positive or solution-based ones.

Why Reframing Matters

Reframing negative thoughts helps you build a stronger, more resilient mindset. When you cultivate awareness and intentionally shift your internal dialogue, you position yourself for success.

And remember: your body reacts to every thought you have. By choosing empowering thoughts, you can create a positive ripple effect on your emotions, actions and outcomes.

Take Action: Crush Your ANTS Today

Don’t let your automatic negative thoughts hold you back. Start noticing them, challenge their accuracy, and replace them with thoughts that empower you. With practice, you can reframe your mindset and reclaim control over your life.

For support in managing ADHD and overcoming negative thinking, click here.

Resources

• Automatic Negative Thoughts: How to Stop Toxic Thinking and Rewire Your Brain – Amen Clinics

• Change Your Brain, Change Your Life by Daniel Amen, MD