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Last Updated on January 13, 2020

How to Think Happy Thoughts and Train Your Brain to Be Happy

How to Think Happy Thoughts and Train Your Brain to Be Happy

Does your brain produce unhappy or happy thoughts?

Sometimes we think it’s our genes that make us the kind of person we are. However, that’s not the whole story. Often we are so preoccupied with the status quo that we forget we have the power to become the person we want to be.

If happiness is what you’re after, know that by training your brain you can program your mind to make you happy. And let’s face it, who is not looking to be happy?

Here’s how you can start instilling happy thoughts in your brain:

1. You Choose How Happy You Are

How? By the type of thoughts you make. Positive thoughts make you happy, while negative thoughts make you unhappy.

“I’m so fat.” – That’s a negative thought that makes you feel helpless.

“I will never achieve this.” – Another negative thought.

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“I like spending time with my spouse.” – A positive thought that brings you good feelings.

“Let’s go on vacation, babe!” – Now that’s excitement! Happiness is here!

So far so good.  But how can you produce more positive thoughts so that you’re happier?

2. You CAN Train Your Brain to Think Happy Thoughts

By training your brain to think more positively than negatively, you’ll become happier. Here’s an example:

Have you noticed how some people feel bad about themselves when someone criticizes them, while others never seem to care?

What most people don’t know is that how you react to criticism is a habit – a thinking habit.

Some people habitually take it personally and feel unhappy, while others are habitually indifferent and keep being happy.

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That isn’t true just about criticism. It’s true about everything: how you react to compliments; how you react to bad drivers; how you react when you feel threatened or taken advantage of.

By actively choosing different thoughts, you can reinforce the habit of thinking positively and decrease the habit of thinking negatively.

But what about occasions that are indeed negative? Does this mean you should deny the truth and wear rose-colored glasses? No.

3. You Can Think Positive and Still Be Realistic

Some people equate “thinking positively” as wearing rose-colored glasses. That’s not what I am suggesting.

“I’m so unfit” – a negative thought that brings in bad feelings.

“I’m so unfit but I am now exercising and I’m getting fitter every day!” – started out as a negative thought, but got twisted into a positive thought. The result? One step closer to happiness!

You see, the word “but” is magical: it keeps your thoughts realistic, but they no longer make you unhappy!

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4. Add a “But” to Turn Your Unhappiness Into Happiness

If you could just add a harmless “but” to every negative thought you produced, you could transform all negative thoughts into positive ones.

The result? You could transform all your unhappiness into happiness! A few examples:

  • “I feel like will never lose weight” becomes “I feel like I will never lose weight, but I know there are other people who used to be exactly like me and made it happen!”
  • “I will never find love” becomes “I will never find love if I keep staying at home just like I am right now. But if I start going out more, my luck might change.”
  • “I will never pay off this debt” becomes “I will never pay off this debt, but I could pay some of it if I start saving $100 more every month.”

See how powerful the word “but” is? It’s like having a happiness magic wand!

5. The More You Get Used to Adding a “But,” the Better Happiness Results You Get

At first you’ll need practice. Adding a “but” to your negative thoughts does not come naturally when you’re just starting out.

However, the more you do it, the more your brain creates neural pathways that build the habit of thinking “but” automatically every time you think negatively.

This “but” technique will literally change the structure of your brain and elevate your happiness level dramatically. Being happy can be that easy.

6. Stop Making Meaningless Affirmations

Many people try to jump to the happy thought directly from the unhappy thought. So instead of thinking “I’m so unfit, but I am now exercising and I’m getting fitter every day,” they’ll think “I’m fit”. They jumped from “I’m so unfit” to “I’m fit”.

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The problem is that usually those affirmations and “happy thoughts” are not really happy thoughts. They instead make you unhappy. Why? Because you don’t believe them.

If you believe you’re unfit, you cannot fool yourself into believing you are fit. However, you can believe that you can get fit.

And that’s why the “but” technique works so marvelously. Just like the “what if” technique, it accepts where you are, but shows you the road ahead.

Identify your negative thought that you can turn into a positive one with the simple use of a “but” now. Today is the day you can start training your brain to be happy!

More About Positive Thinking

Featured photo credit: Unsplash via unsplash.com

More by this author

Maria Brilaki

Maria helps people create habits that stick not just for a month or two but for years and decades.

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Last Updated on March 25, 2020

How to Crush Your Lack of Motivation and Always Stay Motivated

How to Crush Your Lack of Motivation and Always Stay Motivated

How many times have you not achieved your goals and let yourself down due to your lack of motivation? When you’re not wallowing in sadness and self-pity, you are too busy procrastinating till you can’t anymore and before you know it, you are part of vicious cycle of anxiety and stress.

Whether it’s losing weight or bringing your business to fruition – motivation is essential for growth and success in every sphere of our lives.

That said, it is not easy staying motivated. In order to constantly stay motivated, you need to take ownership of your life and consciously make efforts in that direction.

Well, it’s never too late to take matters in your hands and change the course of your life. Here are 11 effective ways to crush your lack of motivation and always stay motivated:

1. Write Your Goals

The power of writing goals down has always been underestimated. Why write when you can remember, right? Wrong.

Our thoughts are all over the place and the first step to achieve your goals is to organize your thoughts. So, write your goals down, however big or small they might be. Make them as specific as possible and assign deadlines to each of them.

As you write them down and revisit them regularly, they get further drilled in your head, taking you closer to your goals. Doing this small exercise helps you to remain focused, motivated and lets you track your progress with ease.

Start today – take to your laptop or a diary and get down to writing what you wish to achieve in life.

2. Beat Procrastination

Your lack of motivation and procrastination go hand in hand. Every time you procrastinate, your motivation levels take a greater hit. The only way to bring an end to this loop is to stop procrastinating.

Next time you find yourself putting off something for ‘later’, stop and assess the reasons behind it. Get to the root of the cause and eliminate it in order to overcome this poor habit of procrastinating which is sabotaging your life and mental health.

Take a look at this guide and learn how to beat procrastination:

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What Is Procrastination (And the Complete Guide to Stop Procrastinating)

When you finally overcome procrastination, you will realize the positive impact it has on your mood and motivation levels.

3. Celebrate Small Wins

In the quest to achieve the bigger goals in life, we often forget to celebrate the smaller wins along the way. An achievement is an achievement – be it big or small, it deserves to be acknowledged and celebrated.

Finished a project on time? Reward yourself. Managed to run on the treadmill for a good one hour? Pat yourself on the back. Found time to meditate? Celebrate it.

It is these small achievements that reinstate that we are on the right path and take us one step closer to the bigger goals.

So, get into the habit of recognizing and appreciating small wins. You will be surprised to see how this practice helps you stay motivated.

4. Practice Gratitude

It’s easier to whine about what we don’t have rather than counting our blessings. Isn’t it?

Making gratefulness a part of your life is a very important step to retain high motivational levels. It revitalizes our spirits and renews our enthusiasm for life.

So, how do you practice gratitude? For starters, keep a gratitude journal to jot down what you are grateful for, express your gratitude to people you love and spread positivity wherever you go. If you need some inspiration to be thankful for, here it is:

60 Things To Be Thankful For In Life

By doing so, you begin to focus more on what you have rather than what you don’t and that is a great start to stay motivated.

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5. Be Optimistic

Life is not always hunky dory. There will be bad days when things aren’t going in your favor, when you feel lost and all you want to do is give up.

At such times, instead of letting negativity take over your life, adopt an optimistic approach to life. Quit overthinking, ask the right questions and focus on finding solutions.

Yes, there will be hurdles along the way but if you hang on to positive affirmations and hopes, the journey will be a lot smoother. So, with every passing day, sow the seeds of positivity and you are sure to build a positive environment around you.

6. Don’t Dwell on the Past

A lot of times, our lack of motivation stems from the habit of dwelling on the past. This gives rise to fear and regrets, preventing us from making progress in the present day.

Dwelling on the past is nothing but a waste of time. Understand that the past is long gone, and you cannot do anything to change that.

What you can do is make your present day worthwhile. Instead of looking back and having regrets, learn from your mistakes, forgive yourself and move on.

So, the next time you find your mind wandering off to the past, be determined to change the way you think and consciously concentrate on living in the present. This guide can help you:

10 Simple Steps To Let Go Of The Past

7. Face your Fears

You can never find motivation where there is fear. Identify the fear that is pulling you back and tackle it.

If you don’t face your fear head on, you cannot expect to conquer it and renew your motivation.

Ask yourself: What is stopping you? What are you scared of?

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Once you accept your fear, you can work on an action plan and think of solutions to overcome it. This article will give you some effective tips on conquering your fears:

How to Overcome Your Irrational Fears (That Stop You from Succeeding)

Seek external help if required but don’t choose to turn a blind eye over your fears – it will only aggravate matters.

8. Visualize your Success

You must have heard the famous quote, ‘see it to believe it’. That is exactly what visualization is about.

One of the most effective self-motivation techniques, visualizing the process to your desired outcome helps you move in a positive direction and achieve your goal.

Close your eyes and focus all your energies on the minutest of details that will take you where you want to reach. Doing this exercise everyday inspires you to keep going and not lose hope. The vision of attaining success will drive you to do better while instilling belief and confidence.

9. Find Inspiration

Can’t seem to find inspiration inwards? Don’t panic. There are plenty of external sources to gain inspiration from.

From motivational books and quotes to speeches, films and apps – it is a good idea to take help from motivational material to rekindle your spirits and regain your motivation.

Everyone is wired differently. For instance, a self-help book might work for your friend, but it might do nothing to move you. So, find what inspires you and turn to it when you are in desperate need for motivation.

Finding inspiration externally fills you with hope and sometimes that is all you need.

10. Enjoy Downtime

You are clearly exhausted with all the running you’re doing in life. So much, that you don’t even have time to stop and think what’s causing you so much unhappiness. All you know is that you are lacking motivation and everyday seems to have become a struggle.

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Now, that’s certainly not how you should live the rest of your life.

You need to schedule downtime for yourself, relax and give your mind and body some rest. Take a vacation, indulge in hobbies, meet some friends, put your hair down and stop with all the overthinking. It is important to do things that make you happy in order to think clearly and stay motivated.

11. Meditate Regularly

Meditation lets you take control of your mind. It improves focus and concentration while helping you relax.

Whenever you have had a tough day or find your thoughts going places, the best way to calm yourself down is by closing your eyes and meditating. It helps you to remove all the unnecessary frills in life and keeps you on the right track.

Include meditation in your daily schedule and you are sure to see an improvement in your productivity and motivation.

The Bottom Line

Practicing these simple exercises isn’t the tough part, what’s tough is religiously doing them every day.

However, don’t expect to get rid of your lack of motivation overnight. There will still be days when you will be low on energy but by making these conscious efforts to stay motivated, you are sure to see a vast change in your perspective and your response to bad days.

So, start today and be committed to making a positive change in your life.

More Tips About Staying Motivated

Featured photo credit: Sonnie Hiles via unsplash.com

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