Thinking positively
Positive thinking doesn't mean that you ignore life's less pleasant situations.
Positive thinking just means that you approach unpleasantness in a more positive and productive way. It's a Mindset.
You think the best is going to happen, not the worst.
Don’t forget: Negative thinking is okay.
The point of these strategies is not to never have another negative thought again or to dismiss every negative thought.
It is to be in charge of our negative thinking, so it isn't in charge of us.
At its core, positive thinking is a mindset that embraces optimism and hope, even in the face of adversity.
There are a couple of ways you can train your attention to appreciate the positives.
Positive thinking just means that you approach unpleasantness in a more positive and productive way. It's a Mindset.
You think the best is going to happen, not the worst.
Don’t forget: Negative thinking is okay.
The point of these strategies is not to never have another negative thought again or to dismiss every negative thought.
It is to be in charge of our negative thinking, so it isn't in charge of us.
At its core, positive thinking is a mindset that embraces optimism and hope, even in the face of adversity.
There are a couple of ways you can train your attention to appreciate the positives.
Strategies for Optimism
Mindful Chores
The first is through practicing your mindfulness on tasks. When doing your mundane tasks, like homework or chores, try to become aware of all the sensory parts of the task. Your mind will wander (happened to everyone). Each time, anchor your attention back to the task by focusing, non-judgmentally, on one or more of the following:
Touch: What does the activity feel like? What is the texture like (e.g., rough, smooth)? Where on your body do you have contact with it? Are there areas of your body with more or less contact with the task?
Sight: What do you notice about the task? What catches your eye? How does the task appear? What about the light… the shadows… the contours… the colours?
Sound: What sounds do you notice? What kinds of noises are associated with the task?
Smell: What smells do you notice? Do they change during the task? How many smells are there?
Taste: What flavours do you notice? Do they change during the task? What is the quality of the flavours?
Focus on whatever senses (i.e., touch, sight, sound, smell, taste) are most appropriate given the nature of the task at hand.
The first is through practicing your mindfulness on tasks. When doing your mundane tasks, like homework or chores, try to become aware of all the sensory parts of the task. Your mind will wander (happened to everyone). Each time, anchor your attention back to the task by focusing, non-judgmentally, on one or more of the following:
Touch: What does the activity feel like? What is the texture like (e.g., rough, smooth)? Where on your body do you have contact with it? Are there areas of your body with more or less contact with the task?
Sight: What do you notice about the task? What catches your eye? How does the task appear? What about the light… the shadows… the contours… the colours?
Sound: What sounds do you notice? What kinds of noises are associated with the task?
Smell: What smells do you notice? Do they change during the task? How many smells are there?
Taste: What flavours do you notice? Do they change during the task? What is the quality of the flavours?
Focus on whatever senses (i.e., touch, sight, sound, smell, taste) are most appropriate given the nature of the task at hand.
An Enjoyable Activity
Another way to practice positive thinking is about doing all the same things with your attention for task focusing (i.e., becoming aware of all the sensory aspects of the task at hand – touch, sight, sound, smell, or taste – and redirecting your attention back to these when your mind inevitably wanders).
However, you want to purposely choose something soothing and fun (walking in nice scenery, eating a delicious meal, listening to music, laughing, swimming, etc.). What we find enjoyable will be different for each of us. What you do isn't as important as how you do it.
Transitioning your brain from negativity to positivity requires taking the small things we love doing, and maxing out our attention on these so we really appreciate them and all the sensory experiences that go with them.
Focus on the Positive
Note the positives that happen in daily life. This is noticing acts of kindness by others, appreciating the small things others might do for us that we can often take for granted, and noticing any nice or positive things that happen. Remember the threat system is always on the lookout for the negatives, so noticing the positives can be a good counterbalance to this bias we all have.
Positive Affirmations
Create a morning mindset routine. A great way to start the day is by making a mental list of each thing you’re looking forward to; it creates a feeling of anticipation and excitement that creates momentum for the entire day. Every morning we pick an affirmation card to think about all day. We also use mindful coloring to calm down (sure, some have been ripped or thrown or scribbled on, but they saw the message so love wins). By focusing on the positive messages coming at the beginning of the day, it’s much easier to be happy and focused. Click on the box above to download some affirmation cards and coloring samples.
Another way to practice positive thinking is about doing all the same things with your attention for task focusing (i.e., becoming aware of all the sensory aspects of the task at hand – touch, sight, sound, smell, or taste – and redirecting your attention back to these when your mind inevitably wanders).
However, you want to purposely choose something soothing and fun (walking in nice scenery, eating a delicious meal, listening to music, laughing, swimming, etc.). What we find enjoyable will be different for each of us. What you do isn't as important as how you do it.
Transitioning your brain from negativity to positivity requires taking the small things we love doing, and maxing out our attention on these so we really appreciate them and all the sensory experiences that go with them.
Focus on the Positive
Note the positives that happen in daily life. This is noticing acts of kindness by others, appreciating the small things others might do for us that we can often take for granted, and noticing any nice or positive things that happen. Remember the threat system is always on the lookout for the negatives, so noticing the positives can be a good counterbalance to this bias we all have.
Positive Affirmations
Create a morning mindset routine. A great way to start the day is by making a mental list of each thing you’re looking forward to; it creates a feeling of anticipation and excitement that creates momentum for the entire day. Every morning we pick an affirmation card to think about all day. We also use mindful coloring to calm down (sure, some have been ripped or thrown or scribbled on, but they saw the message so love wins). By focusing on the positive messages coming at the beginning of the day, it’s much easier to be happy and focused. Click on the box above to download some affirmation cards and coloring samples.
Gratitude
The simple gesture of sending a thank you note can be empowering. Not only does it feel good, a thank you note creates goodwill in other people. Thank you notes will also strengthen your relationships and connections, because people like to feel appreciated. It doesn’t really matter what they did; any small gesture you appreciate, from good service to a favor. Slip them a note or send a card in the mail to let them know you appreciated it. Read more about Gratitude by clicking on the box.
The simple gesture of sending a thank you note can be empowering. Not only does it feel good, a thank you note creates goodwill in other people. Thank you notes will also strengthen your relationships and connections, because people like to feel appreciated. It doesn’t really matter what they did; any small gesture you appreciate, from good service to a favor. Slip them a note or send a card in the mail to let them know you appreciated it. Read more about Gratitude by clicking on the box.
Kindness
We're all familiar with the saying “it's better to give than receive”. What might surprise you is that this is actually backed up by research. Those of us who are kind and compassionate experience clear benefits to our well-being and happiness. We may even live longer. Kindness also helps reduce stress and improve our emotional well-being. Learn more by clicking on Kindness.
We're all familiar with the saying “it's better to give than receive”. What might surprise you is that this is actually backed up by research. Those of us who are kind and compassionate experience clear benefits to our well-being and happiness. We may even live longer. Kindness also helps reduce stress and improve our emotional well-being. Learn more by clicking on Kindness.
Seek positive friends.
A negative social circle will act as an echo chamber for bad ideas. A positive social circle will also act as an echo chamber, but one that supports your dreams, so choose your friends carefully. Find people who reflect the values you want to adopt. Join groups online and join groups focused on personal growth. As your own mind starts to change, it’ll become easier to connect with more positive people. Don't ditch friends who are going through a hard time and need your support, but evaluate whether some of your relationships are draining and unhealthy.
A negative social circle will act as an echo chamber for bad ideas. A positive social circle will also act as an echo chamber, but one that supports your dreams, so choose your friends carefully. Find people who reflect the values you want to adopt. Join groups online and join groups focused on personal growth. As your own mind starts to change, it’ll become easier to connect with more positive people. Don't ditch friends who are going through a hard time and need your support, but evaluate whether some of your relationships are draining and unhealthy.
Challenge your thoughts.
When old thinking comes up, as it will, it’s not enough to try and ignore it. We need to challenge our beliefs.
Is this class too hard or am I distracted because I'm hungry? Are people being rude or am I just looking for things to be angry about? Weigh your thoughts against the evidence. If they crumble under scrutiny, then explore why you believe them in the first place. By challenging your thoughts, your mindset will begin to evolve. Explore more about thoughts by clicking on the Thoughts box.
When old thinking comes up, as it will, it’s not enough to try and ignore it. We need to challenge our beliefs.
Is this class too hard or am I distracted because I'm hungry? Are people being rude or am I just looking for things to be angry about? Weigh your thoughts against the evidence. If they crumble under scrutiny, then explore why you believe them in the first place. By challenging your thoughts, your mindset will begin to evolve. Explore more about thoughts by clicking on the Thoughts box.
Volunteer.
Volunteering to help other people can make a huge impact on how you feel about yourself and your view of the world. By focusing on how you can help someone else, you’ll draw your attention away from your own woes. It becomes easy to develop a positive mindset when you’re looking for new ways to make someone else’s situation better. You can’t focus on the bad while focusing on the good. Learn more about Charity by clicking on the box.
Volunteering to help other people can make a huge impact on how you feel about yourself and your view of the world. By focusing on how you can help someone else, you’ll draw your attention away from your own woes. It becomes easy to develop a positive mindset when you’re looking for new ways to make someone else’s situation better. You can’t focus on the bad while focusing on the good. Learn more about Charity by clicking on the box.
Write out your action plan.
This is about looking at the possibilities and then doing something to make it happen. Forward thinking will move your focus away from where you don’t want to be to where could be. But it’s not enough to simply write it out, because we only grow when we take action. It’s just a thought until we do something to make it happen.
Don’t know what the right steps are? Don’t worry, just identify the first thing you could do to start on the path, then do it. Even if it’s a mistake, you’ll still make progress, and that will keep you focused on creating positive change. Never allow paralysis by analysis (too much thinking). You have the vision; go with it. Learn more about making Goals by clicking on the box.
This is about looking at the possibilities and then doing something to make it happen. Forward thinking will move your focus away from where you don’t want to be to where could be. But it’s not enough to simply write it out, because we only grow when we take action. It’s just a thought until we do something to make it happen.
Don’t know what the right steps are? Don’t worry, just identify the first thing you could do to start on the path, then do it. Even if it’s a mistake, you’ll still make progress, and that will keep you focused on creating positive change. Never allow paralysis by analysis (too much thinking). You have the vision; go with it. Learn more about making Goals by clicking on the box.
Get Outside.
A healthy body will support a healthy mind. Fresh air leads to a fresh perspective. Go on an Adventure! In our house, anyone who is struggling with positive thinking is told "the dog needs to go out." It's become a thing. Exercise, healthy eating, and sleep are important for a clear mind. Look at how you sleep, what you eat, and your activity levels to identify anything that could be sapping your energy.
Write a wins checklist.
So you started on good note; now finish on a great note by making a mental list of the day’s wins. It doesn’t have to be monumental; the point of the exercise is just to keep your focus on the best your day’s experience.
Keeping track of losses can help you improve, but dwelling on them will kill your motivation and momentum. Finish strong and it will be much easier to wake up feeling happy! Click here to download your free Small Things Worksheet!
A healthy body will support a healthy mind. Fresh air leads to a fresh perspective. Go on an Adventure! In our house, anyone who is struggling with positive thinking is told "the dog needs to go out." It's become a thing. Exercise, healthy eating, and sleep are important for a clear mind. Look at how you sleep, what you eat, and your activity levels to identify anything that could be sapping your energy.
Write a wins checklist.
So you started on good note; now finish on a great note by making a mental list of the day’s wins. It doesn’t have to be monumental; the point of the exercise is just to keep your focus on the best your day’s experience.
Keeping track of losses can help you improve, but dwelling on them will kill your motivation and momentum. Finish strong and it will be much easier to wake up feeling happy! Click here to download your free Small Things Worksheet!
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