This morning, I saw a picture of one of my online clients getting their raised garden beds ready for spring. And around these parts, in Pennsylvania, that means one thing: mud season. It's like winter and spring got into a fistfight, and nobody won.

You know what I’m talking about—when your shoes weigh 15 pounds from caked-on clay. Your dog tracks in enough dirt to start a small farm on your hardwood floors. And don’t even get me started on the worms. I saw one so big, I almost put a saddle on it. But I digress.

Seeing that garden reminded me of something bigger. Not the chocolate mint we grow in terra cotta pots on our back patio. Not even the basil that starts off strong and then flops over like a teenager who forgot to eat breakfast.

No. I’m talking about the garden in your mind. Let me explain.

How to Create Positive Thoughts

Every action begins with a thought. Simple, right? But we forget this truth. We think our day is just happening to us. Like we’re victims of weather, news headlines, and whether or not the grocery store has our favorite yogurt in stock.

Your conscious mind is like the captain of a ship. Steering the boat. Making decisions. Should I eat the grilled chicken wrap or go full savage with a banana split? Should I hit the gym or Netflix until my glutes fuse to the couch? You make that call. You are the boss. The captain.

But your unconscious mind? That’s the sneaky little crew member below deck, whispering sabotage in your ear. You don’t see him, but oh, he’s there.

“C’mon, just hit snooze once more. You deserve it.”

"Go ahead, eat that third donut. You’ve had a hard day."

He’s not even wrong—you did have a hard day. But that doesn’t mean you need to wash it down with a milkshake and regret.

Your Thoughts Are Seeds. What Are You Planting?

Let’s get something straight. Your mind processes more information every second than your iPhone does all week. You’ve got unconscious thoughts influencing your emotions, your actions, even your dreams. Ever wake up from a dream and think, Why was I fighting a giant ravioli with my third-grade teacher cheering me on from the bleachers? That’s your subconscious at work. Or play. Or whatever it’s doing.

The key point? You might not be in control of every thought that pops up—but you are in control of which ones you water. Positive input = positive thoughts. Negative input = weeds.

If your brain is like a backyard garden, you’ve got a choice. You can fill it with sunshine and growth or you can let it get overgrown with cynicism, fear, and envy—like that yard with the broken-down trampoline and a couch that’s been out there since 2009.

Want a Better Body? Start With Better Thoughts

This applies to everything—especially your health. How many times have you thought:

"I can't do that."

"This is gonna be tough."

"Ugh, I look like a melted candle in gym clothes."

I get it. We all do it. Heck, I’ve had days where I stare at my abs in the mirror like I’m trying to find Waldo. But here’s the truth: Negative thoughts lead to negative actions. And when it comes to fitness? That usually means no action. You sit. You scroll. You “research workouts” for two hours and end up watching conspiracy videos on YouTube about how birds aren’t real.

Listen, the guy who's 47 and looks like he eats lemon wedges for breakfast? And the 74-year-old woman who glows with joy like she just walked out of a Hallmark movie? The difference isn't just in genes or luck or green smoothies. It's in their mindset. It’s in what they think, and what they choose to focus on.

Fear Is a Weed. Yank It Out

Now, I know what you’re thinking. “But Coach Joe, what if I’m just scared? What if I fail? What if I look dumb in the gym?”

Hey, we’ve all been there. I once fell backwards, while doing a too-tall box jump, and landed flat on my back. I fell so hard, it knocked the wind out of me. As I stared at the ceiling I thought, "This could be a cautionary YouTube video." Admittedly, I was a little hesitant next time I attempted that exercise. 

Fear is real. But you know what? Fear is just a thought—a weed that grows if you don’t yank it out. The trick is to take action in spite of fear. That’s courage.

One better meal. One training session where you push yourself just a little harder. One small thought—"I can do this"—instead of, "Ugh, I’m hopeless." That’s how you win. Not with perfection, but with progress.

Practical Tools to Cultivate a Positive Mindset

Alright, let’s get actionable. Here are five ways to weed out negativity and grow something beautiful upstairs.

1. Start your day with gratitude

Every morning, write down three things you’re grateful for. Doesn’t have to be fancy.

• Coffee.
• A working spine.
• That my neighbor finally took down their Christmas lights… in March.

Gratitude is like Miracle-Gro for your brain. Use it daily.

2. Filter your media diet

What are you feeding your mind? News? Gossip? TikToks of teenagers lip-syncing obscene rap songs? Try swapping 15 minutes of scrolling for 15 minutes of reading something that builds you up--church, leadership advice, or even just funny stories that make you laugh. Remember: Junk in = junk out.

3. Move your body, clear your mind

Nothing clears mental fog like movement. Take a walk. Do a workout. Stretch. Even five minutes can reset your head like CTRL+ALT+DEL for your soul. Movement is medicine. And bonus—it's cheaper than therapy or wine.

4. Speak kindly to yourself

Catch yourself saying, “I’m so lazy,” or “I’ll never lose this weight”? Replace it. Out loud. Like a lunatic in the kitchen if you have to. “I’m working on it.” “I’m getting better.” “I’m someone who makes strong choices.” Talk to yourself like you would to your best friend—not like a toxic roommate who eats your snacks and criticizes your outfit.

5. Surround yourself with positive folks, ditch the naysayers

You know the type. People who always complain, always criticize, always have something to whine about—but never a solution. Ditch ‘em. Or at least limit your exposure.

Hang with people who lift you up, water your dreams, and remind you of what you’re capable of. It matters. A lot.

One Moment Can Change Everything

You don’t need to overhaul your life in one day. You don’t need to become a motivational quote in sweatpants. You just need to take one moment, one thought, one action—and let it lead to the next.

Because, before you know it, March becomes May. Then it’s December again. And the question isn’t, “What’s the perfect plan?” The question is: “What am I planting today?” A good choice. A better thought. One more rep. That’s it.

Look, I’m not saying you have to become the Dalai Lama with a gym membership. But I am saying that your thoughts matter. A lot. Because when you get your mind right, the rest tends to follow. And if you're reading this while eating a banana split for lunch, hey, that was a choice too. Just make the next one a grilled chicken wrap and go for a walk, alright?

Summary:

Your mind is like a garden—plant positive thoughts and you'll grow a fulfilling, energetic life. Every action starts with a thought and explains the sneaky power of your subconscious. Whether you're trying to get fit, eat better, or simply live with more joy, it all starts upstairs. Pull mental weeds like fear and negativity and sow seeds of growth and strength. Because your next thought could change everything. Take action now—your best life is just one positive thought away.

I'm here for you.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online longevity personal trainer, or you want to visit the best age-management personal trainer in the Lehigh Valley, you can take a free 14-day trial.