How to Rewrite Your Truth
- Deborah Ann Martin
- May 29
- 7 min read
Changing How You See the World, One Thought at a Time
We all see the world through a lens shaped by our experiences — how we were raised, the people we’ve known, the things we’ve loved or feared, the stereotypes we were fed. Every experience adds a filter. Some filters protect us. Others distort our reality.
But what if we could rewrite even just one of those filters?
What if the way you think about yourself, or others, or even a harmless detail could shift, just enough to give you peace?
What It Means to Rewrite Your Truth
Rewriting your truth doesn’t mean lying to yourself. It means choosing to see yourself or the world through a kinder, stronger, more honest lens. It means letting go of labels that were never yours to begin with. It means giving yourself a new starting point.
Writing helps you slow down and reflect. It helps you challenge old beliefs and speak new ones into existence.
Real-Life Examples of Rewriting Your Truth
You don’t need to be a writer to do this. You just need to be willing to be honest—and brave enough to write something new. Writing these new truths down doesn’t erase what’s happened. But it does help you grow beyond it. Here are a few real-world examples of what rewriting your truth might look like:
1. Career Stagnation → Career Growth
Old story: “I’ll never get promoted—I’m just not leadership material.”
New truth (written): “I’ve learned a lot in this role. With support, I can grow into a leadership position.”
Reflection: You could journal about skills you've learned, challenges you've overcome, or fears you're ready to let go of.
2. Divorce or Heartbreak → Reclaiming Identity
Old story: “I failed at love.”
New truth (written): “I was brave enough to love deeply. Now I’m learning how to love myself.”
Reflection: Try writing about what you’ve learned and what you're rediscovering about yourself.
3. Health Habits → Mindset Shift
Old story: “I’m just not a healthy person.”
New truth (written): “I’m learning how to take care of my body one choice at a time.”
Reflection: Write about what you’ve tried in the past, what you’ve learned, and what support you need now.
4. Self-Doubt → Self-Belief
Old story: “I never finish anything.”
New truth (written): “I’m learning to follow through—and small steps count.”
Reflection: Write about one thing you've completed (even a small win) and how that proves you're capable.
Writing these new truths down doesn’t erase what’s happened. But it does help you grow beyond it. For me, the hardest part about writing to reflect is that sometimes it takes time. I may know in my head how it should be but it's hard to stop the old ways of thinking. With all the things you have to deal with in the world, I learned that if I am going to work on something or change a way of thinking, I do it one at a time until it becomes a habit.
How do you know you are successful? When you catch yourself doing it. That's right. You're not failing when you catch yourself, you are actually on the way to changing it. You are becoming self-aware.
Writing Prompts to Help You Understand
There are so many ways to work through changing from one way of thinking to another that you will find out there. If one doesn't work, try a different approach. Just don't give up. Keep trying. It's worth it in the end. I will give you my personal way of doing it.
Here is my pretend scenario: I dislike men in hats. They make me feel uncomfortable. I think all men who are in hats, especially ball caps, are jerks.
Step 1: Identify One Negative Belief
Take a moment. Think about something, or someone you view negatively. Now write it down as honestly as you can.
Writing Prompt: “One thing I view negatively is _______________.”
My Scenario: “Men in hats make me uncomfortable.”
Step 2: Ask Yourself Why
Where did that belief come from? Dig into the root. Sometimes it’s a moment from childhood, or something that hurt you and never fully healed. Sometimes, negative feelings for people who are different are generational, so you never took the time to get to know someone who was different. Think about where that belief originated and the circumstances around it.
Don’t judge the memory. Just acknowledge it. You are allowed to hold space for the pain.
Writing Prompt: “I feel this way because _______________. It made me feel _______________.”
My Scenario: “I hate men who wear hats because my uncle used to hit me with his and laugh like it was a game. It felt humiliating.”
Step 3: Try on a New Lens
What would it feel like to see it differently? Not to pretend the past didn’t happen, but to reclaim power over how it affects you today. Next we want to say the opposite of our negative. We want to say what we want it to be.
It’s not about lying to yourself. It’s about opening the door to a new truth.
Writing Prompt: “A new way to see this is: _______________.”
My Scenario: " I don't hate ALL men in ball caps. I shouldn't feel uncomfortable around ALL men in ball caps because they didn't hurt me. My uncle did"
Step 4: Why Change the Story?
For me, it wasn't about forgetting the past. I was doing it because carrying pain that no longer served me was heavy, and I deserved to feel the weight come off my shoulders. I needed the lightness. Think about why you want to change the story. How will rewriting the story make you feel when it's over? Think about your best friend, what would you tell them if it were them?
Writing Prompt: “If I change how I see this, I might feel more _______________.”
My Scenario: "If I don't feel uncomfortable around men with hats, I could start going to ball games. I can walk down the street without crossing to the other side if I see someone with a ball cap."
When you change the story, you change your power. Picture yourself on the other side. What is that going to look like for you?
Step 5: Practice Makes Peace
Rewriting your truth is not a one-time thing. It’s a practice. Sometimes daily. Sometimes minute by minute. But the more you do it, especially through writing, the more freedom you feel.
Writing Prompt: “Today, I noticed myself thinking __________. I chose to reframe it like this: __________. It helped me feel __________.”
My Scenario: "Today was hard, I had to walk past three men who had ball caps on. I didn't cross over to the other side of the street. I reminded myself it's ok to be uncomfortable. Just keep walking. Just keep walking. My heart was racing when I walked past them but I did it. See not ALL men in ball caps are bad. I just have to remember this instance that they didn't laugh or anything. They didn't notice I was there. I can do this!"
You may not be doing it perfectly. But praise yourself for each time it is closer to where you want to be. Always keep the picture of ourselves on the other side in your mind. The journey will be worth it.
Why Writing Helps
Writing isn’t just an expression. It’s a transformation. When thoughts are tangled in our heads, they feel overwhelming. But when we write them down, we see them clearly. We choose what stays and what shifts.
Over the next few blog posts, we’ll explore how different types of writing — from journaling to poetry to letter-writing — can help you:
Release anxiety
Process trauma
Understand your emotions
See yourself with more compassion
Understand what you’re feeling
Let go of what’s been holding you back
Say the things that are too heavy to carry silently
Discover who you are becoming
Inspire someone else who’s struggling
While we can’t always change the past, we can change how we face the future.
The Prompt Corner
The Prompt Corner is a special place to encourage writing. I want to encourage you to look at the prompts and start writing. Whether you are new to writing or a professional, sometimes, you have to try something new. I hope that you are always inspired to try at least one thing.
Here are five writing prompts to explore your own story and reflect on why you write:
What’s an old story you’ve told yourself that no longer serves you? Rewrite it.
Describe a time you overcame something. What does that say about your strength?
Write a new version of your “About Me” paragraph. Make it bold and honest.
What would you tell your younger self about where you are now?
Write a list of labels others gave you, and choose which ones to keep or release.
Try one or try them all. Don’t worry about getting it right. Just let the real you shine.
Free & Paid Tools to Support Your Writing
Each week, we feature a few tools to support your personal and creative writing journey. Explore these and see which ones fit your needs today:
OmmWriter – A distraction-free writing app that helps you focus on reflection
Bear App – A beautiful writing app for journaling and note-taking
Write the World – A platform for young writers or beginners to share in a safe space
Evernote – Great for organizing your thoughts and tracking your progress
Some of the tools listed may include affiliate links. If you choose to use them, it helps support our website at no extra cost to you.
Want more tools? Check out the full list of writing resources on the resource page on our website.
Come Write with Us
If you're looking for a community to write, grow, and heal with, I invite you to visit the Groups Section of this website.
Whether you write for therapy, creativity, or connection, there’s a space here for you.
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