How to Take Your Thoughts to Court

When your mind feels loud, take it to the calmest place you know...logic and truth.

Have you ever had a thought that spirals out of nowhere?

Something like:

"I’m a bad parent."

"Everyone’s judging me."

"I'm not where I should be in life."

One minute, you're going about your day, and the next, you're questioning your worth. That’s the mind doing what minds do, scanning for danger, overthinking, and sometimes, playing tricks on us. But people, Just because you think it doesn’t make it true.

That’s where one of my favourite strategies comes in (I learnt this one from my therapist... Shout out to Natifa!)

Take Your Thought to Court.

Write the Thought Down

First, get it out of your head and onto paper. Write it exactly as it comes. Don’t soften it, don’t edit it. Just say the thought is:

“I’m failing as a parent.”

Step 2: Gather the Evidence For and Against

Now imagine you’re in court. This thought is on trial. You are both the defence and the prosecution. Your job is to present the facts, not feelings.

Evidence For (Why you might believe the thought):

Evidence Against (Why this might not be true):

What Kind of Evidence Can You Use?

Here are a few gentle prompts to guide you:

• What have trusted friends or family said about this?

• What does your past experience tell you?

• Is this thought a pattern or a one-off reaction?

• What would you say to a friend if they had this thought?

• Is this thought coming from fear, fatigue, or facts?

• Are you assuming something without proof?

Sometimes, our inner critic is just tired, hungry, or triggered by something that has nothing to do with the present moment.

Step 3: Rewrite the Thought

Once you’ve seen both sides, you might not need to completely delete the thought, but you can reframe it.

Final Thoughts

Taking your thoughts to court doesn’t mean ignoring your feelings, it means you respect yourself enough to question your mind’s assumptions. It’s calm. It’s kind. And it’s a practice that helps us slow down the spiral before it becomes our truth. You can use this with your children, too. Imagine teaching them this tool early… That’s regulation. That’s resilience. That’s what we’re here for. Also remember you can use this for any type of thought that you have.

I'd love to know your thoughts on this strategy. No pressure, you don't have to do it now, you can give it a try and let me know later.

Disclaimer: What I share is not intended to diagnose or replace therapy. Always seek support from a licensed professional when needed.