Cleaning out thoughts

Hi Coaches,

I’ve started Week 1 of this month’s work and I’m a bit stuck: the daily exercises are showing me a bunch of thoughts I have, both good and bad. I want to change the bad ones to ones that serve me (‘clean them out’). How exactly do I do this? How do I say goodbye to thoughts that I’ve had 10,000 times before? What is the exact process? Right now I feel as though I’m just writing down thoughts but am not doing anything with them or taking any action myself. Thank you for your guidance!