How to Rewrite the Stories Holding You Back

We all carry stories—quiet beliefs we picked up somewhere along the way.
“I’m too much.”
“I’m not enough.”
“I missed my chance.”

They often sound like truth because we’ve repeated them so many times, or because someone else (a parent, a teacher, a faith tradition) said them first. But most of the time, they’re not truth—they’re just patterns. And the beautiful thing about patterns? They can be interrupted. They can be rewritten.

I’ve spent years learning how the brain wires these stories in—and even longer learning how to unwire the ones that kept me stuck. It’s why I’m so passionate about this work. As a neuroscience-trained coach and someone currently getting my Master’s in Clinical Mental Health Counseling, I’ve seen firsthand how powerful it is when someone realizes, “Hey… maybe this story I’ve been telling myself isn’t the whole truth.”

If you’ve felt stuck, like there’s a deeper version of you just waiting to break through the noise—this post is for you.

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Step 1: Spotting the Stories

The first step in any healing journey is awareness. Most limiting beliefs don’t scream—they whisper. They sound like your own voice in the back of your mind, saying things like:

• “You always mess this up.”
• “They probably think you’re annoying.”
• “Why even try?”

These thoughts might seem small, but over time, they shape how you see yourself, how you move through the world, and what you believe is possible for you.

Try This:

Grab a journal or voice memo and reflect:

• When you hesitate, what do you tell yourself?
• Whose voice does that sound like?
• What belief is underneath the fear or self-doubt?

Don’t judge what comes up. This isn’t about blaming—it’s about getting curious. These beliefs likely served a purpose once, even if it was just to help you feel safe or accepted. But if they’re keeping you small now, it’s time to rewrite them.

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Step 2: How These Stories Hold You Back

Here’s the thing about limiting beliefs—they aren’t just thoughts floating around. They actually shape your brain’s wiring, your decisions, and even how you show up in relationships and at work.

For example:

• If you believe “I’m not good enough,” you might skip applying for a job or promotion you deserve.
• If your story is “I’ll never figure it out,” you might avoid trying new things because you assume failure is inevitable.
• If you tell yourself “I’m too late,” you might keep pushing your dreams aside, thinking the window has closed.

Those beliefs create a feedback loop in your brain—reinforcing the idea that you’re stuck and powerless. But neuroscience also tells us that our brains are plastic—which means they can change. You can create new, stronger pathways that support growth, confidence, and possibility.

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Step 3: Rewriting the Narrative

The power here is that beliefs are patterns you’ve practiced. That means they’re not fixed. With intention, patience, and practice, you can challenge and rewrite them.

Try This: Challenge the Belief

Ask yourself:

• Is this belief really true? (Spoiler: It rarely is.)
• What evidence do I have that shows this belief isn’t the whole story?
• What would I say to a friend who felt this way?

For example:
If your story is “I’m not good enough,” maybe the truth looks like:
“I’ve overcome challenges before, and I’m learning every day. My worth isn’t tied to being perfect.”

Then: Rewrite the Story

Turn the limiting belief into one that empowers you.

• “I’ll never figure it out” becomes “I can learn and grow at my own pace.”
• “I’m too late” shifts to “It’s never too late to start, and every step forward counts.”

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Step 4: Practice the New Story

New beliefs need new habits to stick. It’s not enough to just think a different thought once. You’ve got to give your brain repeated new input.

• Write down your new beliefs and keep them somewhere you’ll see daily.
• Say them aloud, even if it feels awkward at first.
• Take small actions that align with your new story—whether that’s raising your hand in a meeting, signing up for a class, or setting a boundary.

Each small win builds your brain’s confidence that this new story is the real one.

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What Happens When You Rewrite Your Stories

When you start rewriting your internal narrative, it feels like a weight lifting. You notice new possibilities. You take risks you never thought you could. You step into your own power, not because you’re suddenly “perfect,” but because you’re more honest and compassionate with yourself.

Remember: This is a process. It won’t happen overnight, and that’s okay. Every time you choose a new story, you’re giving yourself permission to grow, heal, and live with more freedom.

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Let’s Rewrite Your Story Together

What could your life look like if you stopped believing the stories that keep you stuck? What new dreams would you chase? What would it feel like to finally live fully aligned with your true self?

You don’t have to do this alone. I’m here to help you uncover those limiting beliefs, challenge them, and build a life that feels expansive, joyful, and truly yours.

Ready to start?
Work with Me and let’s take the next step together.