5 Strategies for a More Positive Mindset
Life will always be full of challenges. With the right mindset, overcoming obstacles can be much easier.
Science shows that having a positive outlook helps us bounce back quicker from adversity. The more we learn to focus on what’s good, the more receptive we become to other good things in life. And that, in turn, makes us more healthy, resilient people. When we’re positive, we’re more creative and we do a better job at integrating complex information. We try more, and therefore achieve more because we have greater confidence in our ability to reach our goals.
Here are 5 tips for a more positive mindset from my book co-authored with Jaime Leick, 100 Ways to Wellbeing in 10 Minutes or Less.
1. Self Talk
Use positive affirmations. We often sabotage ourselves by self-swearing. Speaking from a negative perspective can increase stress and cause depression. Affirmations strengthen us by helping us believe in our potential to achieve any goal.
Here are some affirmations to try:
• I feel healthy and strong today.
• I have all that I need to make this a great day of my life.
• I am in charge of how I feel and today I am choosing happiness.
• I deserve love.
• My dreams are possible.
• I’m stronger than my negative thoughts.
• I have the knowledge to make smart decisions for myself today.
• I feel powerful, capable, and confident.
• Good things are going to happen.
• I live in abundance.
• I aspire to be a giver: a giver of love, a giver of good vibes and a giver of strength.
• I breathe in confidence and breathe out all fear.
• I am loved, loving, and lovable.
• I can, and I will.
2. Stress, Reframed
The next time you’re feeling stressed and overwhelmed, stop for a moment and connect that stress to your values. Are you stressed by commitments at your children’s school? By caring for your parents? By a challenging work opportunity? Recognize the link between your stressor and the things you care about.
Stress is a signal that something matters to you. Reflect on the source of the stress or the outcome you’ll gain by persevering through a stressful situation. Good things don’t always come easily.
When you can see stress as a path to growth, your body responds in a positive way. The latest science on stress shows that moderate amounts of stress actually boost brain power and memory. People who feel confident they can manage high-stress situations may even benefit from stronger immune systems.
So, when you find yourself in a stressful situation, stop and celebrate: “I’m stressed. This matters to me! I can do this! I’m growing!”
3. Power Pose
In her groundbreaking research, Amy Cuddy proved that by standing in certain poses, people will perceive you as more powerful. Here’s how you do it: stand up, spread your legs about two feet apart, and put your hands on your hips. Stand there for two minutes and you’re done.
4. What Went Well
Keep a gratitude journal. It doesn’t take a fancy notebook, just a simple record of the things you’re grateful for. Think of it as “What Went Well Today.” Reflect on the day and write down three positive moments. A smile from a stranger, a successful dinner recipe, a smooth commute—it doesn’t matter how big or small.
Get extra benefit by tracking your gratitude right before bed and go to sleep thinking about the uplifting, good things in your life.
5. Best Day Mindset
No matter what endeavor you take on, you’re always going to have ups and downs. So, whether you’re having a bad day at work, an argument at home, or you feel like you’re letting your kids down—stop and reflect. Try to remember what it felt like at the beginning, on the first day, when you were proud and excited to take on this new challenge. Think about the joy and the anticipation. Good things don’t always come easy. When you’re able to reflect on the positive side of a challenge, you’ll have an easier time summoning the energy and emotional resources you need to survive and thrive.
Bonus: Help yourself harness those “first day” feelings. Keep photos, acceptance letters, and other reminders nearby, so you can revisit them when the inevitable hurdles hit.
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