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Last Updated on November 27, 2020

How to Train Your Brain to Be Optimistic

How to Train Your Brain to Be Optimistic

Let’s be honest. When you’re going through a difficult time in life, doesn’t it drive you crazy when someone says, “just be optimistic”?

Everyone has that one overly-optimistic “Positive Pam” friend who sees the good in everything. Trying to find anything to be happy about when you’re struggling feels unrealistic.

The question remains: “Why is it difficult to pull upon happy thoughts when everything in life feels like it’s falling apart?”

Well, the root of the problem lies in the brain. Your brain isn’t designed for happiness because its focus has always been on promoting survival, it saves the happy chemicals (dopamine, serotonin, and oxytocin) for opportunities to meet a survival need.[1]

While all of this is true, it is still possible to train your brain to be optimistic so that you can find the silver lining amidst life’s greatest adversities.

You Can’t Be Positive All the Time

Before I talk about how you can do this, you must realize that you aren’t expected to be positive 100% of the time. You’re human and life happens.

Have you ever had a solid plan in place, and then life comes along and says, “Let’s explore rock bottom for a while instead?!” You’re allowed to feel sad, angry, or negative sometimes.

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However, the trick is making sure that you don’t live in this place for too long. Disempowering emotions serve their purpose in the short-term but can become destructive to your overall quality of life in the long-term.

When it comes to thinking positively, I think a lot of people have a skewed understanding of what positivity should look like. You don’t have to sing in the rain or smile 24/7 to be deemed a positive person.

Appreciating the smallest of things can work wonders for your mindset, such that, over time, you start wiring your brain to seek out and expect more positives. This speaks to the power of having an attitude of gratitude.

Research has shown that gratitude can improve general well-being, increase resilience, strengthen social relationships, and reduce stress and depression.[2]

The more grateful you are, the happier you are.

So, what does all of this mean? Well, happiness won’t always be your automatic response. Rather, it’s a choice that you have to make every single day.

3 Ways You Can Train Your Brain to Be Positive

Similar to any habit, your brain conditions itself to think and behave in certain ways through repetition. Thus, if you engage in daily rituals that enhance your positive thinking, over time you will rewire and train your brain to become more positive.

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Let’s talk about 3 ways that you can train your brain to be positive:

1. Challenge Negative Thoughts

Your mind is a powerful tool – you can either fill it with positive thoughts or negative ones. The average person has thousands of thoughts per day, 80% of which are negative, and 95% of which are exactly the same thoughts as the day before.[3]

If you’re like most people, you probably spend a lot of time in your head. This is where your inner critic loves to hang out and try to convince you of all the reasons why you’re not good enough or why things won’t work out.

Not surprisingly, if you play this disempowering record over and over again in your head, eventually you will start believing it.

People get into trouble when they define who they are based on how they think. You are not your thoughts, so don’t believe everything that you think. This is why it’s so important to practice challenging your negative thoughts.

The next time that you have a thought that doesn’t serve you, stop and reflect upon whether or not that thought is accurate. Once you determine where the fallacy is in your thinking lies, step back and ask yourself, “Is this thought building me up or tearing me down?” If it’s the latter, reframe the negative thought to a more empowering one.

The fastest way to change your life is to change your narrative. Small shifts in your mindset can trigger a massive shift in how you perceive yourself, others, and the world.

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2. Surround Yourself With Positive People

Your success in life is determined, in large part, by your environment. If you want to be an optimistic person, you have to surround yourself with optimistic people. End of story.

As Jim Rohn once said, “You are the average of the five people you spend the most time with.”

Take a moment and think about your close circle of friends. Are they inspiring and driven people who uplift and empower you? Or are they lazy, negative, and toxic?

If it’s the latter, I hate to break it to you, but it’s time to find new friends.

When you surround yourself with positive people, you’re more likely to adopt empowering beliefs and see life as happening for you instead of to you.[4]

Decide who you want to be and find people who embody those traits. When you raise your standards, your circle will change and so, too, will your life.

3. Make Your Mental Health and Well-Being a Priority

The COVID-19 pandemic has given rise to a drastic increase in mental health issues. The isolation, fear, uncertainty, and economic turmoil that people are facing around the world is a breeding ground for psychological distress.[5]

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Given the current state of our world, there has never been a more important time for us to make our mental health and well-being a priority.

The question remains, “How do you stay positive when everything sucks?”

It’s all a matter of perspective.

We know that the mind and body are connected. If you ignore one, the other one suffers equally as much. Research has found that taking care of ourselves physically and mentally can influence our happiness and train our brains over time to be more positive.[6]

Looking after your mind and body means creating a daily self-care ritual, consisting of eating healthy foods, exercising, meditating, doing yoga, staying connected with friends, journaling, reading, and practicing affirmations, to name a few.

Anything that helps you manage your stress and connect with the present moment is key. Even in the most challenging of times, it is always possible to find something to be grateful for. By choosing to focus on what is good in your life and what makes you happy, you will grow stronger in the face of adversity.

Now Is the Time to Train Your Brain to Be Optimistic

Your mindset is everything. Thinking positively is as important as your skills or talents. We cannot always control our outer world, which is why it’s imperative to cultivate a strong inner world.

How you respond to adversity will determine your success in life. Have faith, trust in yourself, and believe in what is possible. When you think positively, positive things will happen.

More Tips on How to Be Optimistic

Featured photo credit: Dayne Topkin via unsplash.com

Reference

More by this author

Ashley Elizabeth

Resilience Mastery Coach and Motivational Speaker

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Last Updated on April 19, 2021

11 Positive Thoughts for Your Everyday Motivation

11 Positive Thoughts for Your Everyday Motivation

The power of positive thoughts cannot be denied, even though sometimes it can seem a little like a cliché when you hear people talking about it. Well, I’m here to tell you that cliché or not, the mental and physical benefits of thinking positively are a proven way to give you more confidence, improve your self-esteem, give you motivation, and generally put you in a better mood. Thinking of at least one positive thought every day can have significant benefits for you.

Some scientific studies even suggest that thinking positively can reduce the likelihood of health conditions, like depression, hypertension, and a variety of other stress-related disorders.

This sounds amazing, but what does it really mean to think positively?

Positive thinking isn’t about finding your inner smile. Many people rarely have what they would consider joyous inner thoughts but that doesn’t mean they can’t be content with themselves and their life.

Positive thinking (thinking of positive thoughts every day) is more about finding the positive imagery in your life and viewing things through more optimistic eyes, especially if you’ve got yourself into a rut of seeing things negatively.

The biggest problem with positive thoughts is that they wear off quickly and things like rejection, negative experiences, setbacks, and heartbreak can soon put you into a downward spiral that gets you back into that negative funk you hate.

And, let’s be honest, being in a negative funk is a sure-fire way to strip your motivation and leave you unable to perform at the levels you know you can. If you’re looking for an instant way to boost your motivation, join the free Fast-Track Class – Activate Your Motivation. It’s a free intensive session that can help you identify your inner drive and build a sustinable motivation engine. You can sign up for the free session here.

So, how do you keep yourself positive in a world that seems hell-bent on bringing you down? Well, with the right routine of positive thoughts you can ensure that you wake up every day feeling motivated and looking forward to everything life has to throw at you.

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Here are some tips so you can start thinking of positive thoughts every day.

1. Be Thankful You Woke up This Morning

Not to start on a morbid note, but you woke up this morning. Some people didn’t. Don’t think of it is as a depressing morality tale, just use it to remember that you’ve won the greatest gift life has to offer – you’re alive.

It’s so easy to dwell on the negative aspects of our lives, but we always seem to miss the most obvious positive thing we have – life itself. Take a deep breath, look outside your window, and marvel at the world around you.

2. You Don’t Have to Listen to Haters

There’s no doubt that some people are really mean-spirited individuals who will love to ruin your day. Well, I’m here to tell you they can’t. Not if you don’t let them.

Ignore the haters. Dismiss their bile for what it is – vicious comments of unfulfilled people. Remind yourself that you are above them and nothing they say will bring you down.

3. Don’t Compare Yourself to Others

I know, I know. It’s easy to say, “Don’t compare yourself with anybody else.” But at the end of the day, we all have envious thoughts when we see somebody we perceive to be more successful than we are.

But think about it, are they really better than you and even if they are, does it even matter? By spending time being jealous you are wasting time on negative thoughts that could be spent pursuing something that makes you happy.

4. You Must Take a Chance

It’s easy to shy away from something that is high risk and high reward out of fear of being labeled a loser.

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Have you ever noticed that doing so actually makes you feel worse than if you’d just taken the risk in the first place? We know that rejection feels bad and failure can weigh heavily, but regret is a far stronger emotion over time.

Don’t hesitate if you have the chance. Go for it and tell yourself that if you fail, it’s no big deal. At least you tried.

Perhaps the perfect example of this approach is David Goggins. We all have a lot to learn from the inspirational David Goggins story and his priceless sayings.[1]

Goggins, considered by many to be ‘the toughest man alive’, is a retired Navy SEAL and the only person ever to complete SEAL training, the U.S. Army Ranger School, and Air Force Tactical Air Controller training. He’s also one of the world’s top endurance athletes and held the Guinness World Record for pull-ups, completing 4,030 in 17 hours.

He sounds like a ‘naturally gifted badass person’ right? But in his book, he reveals that he was actually ‘The weakest man in the world’, in his own words.

Overcoming obesity, poverty, racism, learning disabilities, abusive violent father, he came through the other side, inspiring people to embrace suffering and struggle, to find their greatness and inner peace. He took the slim chances he had and changed his life completely.

5. Accept That Things End

Even the best things in life end eventually, so don’t worry about them. Don’t fret about how the good times are about to stop, just enjoy them while they last. And when they do finally end, be happy in the knowledge that something else just as good will come along.

6. Don’t Judge Others

This ties in with point number 2 above – you won’t like it if others judge you so don’t judge them. We know it can be difficult to refrain from labeling other people, but doing so is a sure-fire way to start descending into a negative thought spiral.

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We all live in a world where passing judgment is tolerated, but not only is accepting people a great way to make others feel better, it’s also a fantastic way to foster positive thoughts within ourselves.

7. Don’t do Things for Others That Make You Unhappy

We all want to make other people happy, right? But what if the things that other people want us to do makes us unhappy?

If you’re doing something just for the satisfaction of others, don’t. Stop it right now. Your happiness and your time should never be sacrificed for the satisfaction of someone else. You won’t be able to think of positive thoughts every day if you are unhappy in the first place.

8. Don’t Like Your Job? Then Quit.

Okay, that’s a little dramatic, but nothing is more certain to drain your happiness levels quicker than a job that you hate. If you spend your evenings and days off dreading returning to the office, then start to do something about it.

We’re not talking about jeopardizing your livelihood by quitting (although the dramatic heading for this point certainly suggests so). What we mean is start to make plans and formulize an exit strategy. Nothing promotes positive thoughts more than a plan that removes something negative from your life.

Start simple by saving up funds to make the change and circulating your CV. The first step may seem difficult, but the sense of relief it gives will improve your thought patterns immeasurably.

It might be scary to start over at someplace new and going through a screening process that might be tedious, but once you understand that selling yourself can be easier than you think, you are halfway through.[2]

9. Take Control of Your Mornings

How you begin the day will set the tone for how the rest of it will go. Getting up in a panicked state is a very efficient way to kick start a negative emotional spiral. Get up bright and early, and give yourself time to prepare for the day.

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Though some of the mind-boggling thoughts you are having when waking up can be positive for you and even mean more than you imagine, it’s better to set up a fixed positive mental routine.

Think about the positive aspects of your life and tell yourself things like, “Today is going to be a good day” or “I’ll be amazing today.” Yeah, I know this sounds cheesy, but positive words instill positive thoughts.

10. Focus on the Good Things in Your Life No Matter How Small

You’re going to hit obstacles during the day. Things don’t generally run perfectly all the time. The trick is that when you encounter a challenge, don’t dwell on it and choose to focus on the positives you can find no matter how small they may seem.

If you get stuck in a traffic jam, don’t fret about how it is slowing you down. Take positivity in the fact that you have extra time to listen to the radio station you have been enjoying. If you head to your local store and it’s out of the ingredients you need for your dinner party, buy something else and create a different food masterpiece.

Focussing on good things is a great way to gain positive momentum in your life. The huge power of momentum is that even a series of very small things can accumulate to massive results – with the aid of momentum.

11. Look at the Funny Side

Even dark situations can have a humorous side if you look at them the right way. When in a dark or trying situation, remind yourself that what is happening to you will probably make a great story in the future and may even be passed on as a joke. Look for the funny side and laugh.

Final Thoughts

We all know that positive thoughts can be incredibly motivational but in modern life, it can be difficult to stay uplifted when the world around you seems determined to bring you down. By following some of the tips in our guide above, you could harness the power of positive thinking and find yourself starting every day motivated. So, start thinking of positive thoughts every day!

More Tips to Start Thinking of Positive Thoughts Every Day

Featured photo credit: Jacob Townsend via unsplash.com

Reference

[1] Vision, Belief, Change: Best David Goggins Quotes
[2] Vision, Belief, Change: Is Selling Yourself Easier Than You Thought?

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