Unintentional vs. Intentional Thoughts- struggle

Hi Brooke,
I’ve been doing the Thought Downloads all month but I’m struggling with what unintentional vs. intentional thoughts are. I seem to have pretty negative unintentional thoughts then when I do the intentional model I turn the thought more positive- but it’s harder than that though right? The point of this isn’t to make our thoughts all unicorns and daisies right? Or do I create a more positive thought and practice that thought?