21 Tips to Help You Think Positive and Increase Optimism

At one time or another, you've probably heard the expression “think positive." But as familiar as this advice is, many people don't understand how to think positively or why it's important. Aside from the daily motivation it can bring, positive thinking has been shown to have many health benefits, including:¹

• Lower stress
• Longer life span
• Reduced feelings of depression
• Better resistance to the common cold
• Reduced risk of death from cardiovascular disease

Here are 21 tips to get yourself on the road to thinking positively.

1. Keep a Gratitude Journal

Staying grateful can help change your mindset, so consider keeping a gratitude journal. Every day, write down something that makes you happy or that you're grateful for.² It can be something simple, like a song you love, a favorite restaurant or a flower that's blooming in your yard.

2. Surround Yourself With Positivity

Try to start each day on a happy note, whether that means going for a brisk walk or spending time playing with your pet. You can increase the positivity levels in your life even more by seeking out positive people,³ because it's easier to learn good self-talk habits when you're around people who are already practicing them.

3. Set Small Goals and Celebrate Small Victories

Set yourself up for success by setting small goals for yourself — and then make sure you celebrate when you achieve them! Working on a goal can be a great way to spend your time, and it's important to let yourself feel proud of each tiny victory along the way.⁴

4. Find Positive Affirmations and Inspiring Quotes

Positive words and inspiring imagery can lift your mood. Find photos, sayings or quotes that inspire you. Hang posters of them in your office or write them down on sticky notes so you can find them quickly.⁵ Finding a "positive mantra" to tell yourself when you're feeling down can help a lot.

5. Meditate 10 to 20 Minutes a Day

Many people swear by meditation as a powerful tool for transforming their mindset, and there are a range of apps and classes that can help you learn meditation techniques. Aim for just 10 to 20 minutes at a time to start until you get used to the practice. Some people enjoy meditating while practicing yoga, too.⁴

6. Exercise 30 Minutes a Day

Exercise can improve your mood and help reduce stress.¹ Consider working out at least 30 minutes a day — you can even break this down into small increments throughout the day.¹ Working out with friends can also help make it more fun.

7. Spend Five Minutes Visualizing Positive Outcomes

Instead of focusing on the negative things that can happen, make an effort to visualize positive outcomes. It can be as simple as visualizing the best version of yourself (or a positive outcome) for just five minutes a day. Try it for two weeks and see how it goes.⁶

8. Prioritize Your Self-Care Habits

Making self-care one of your priorities is an investment in your overall well-being and can boost your mood, too. Neglecting your physical health can make you more susceptible to stress and reduce your ability to cope.³ Self-care can include practicing healthy habits to get the sleep you need, making healthier eating choices and exercising every day.

9. Be Kind to Yourself

It's so easy to treat yourself worse than you would treat your own friends. When you notice that you're talking down to yourself a lot, counteract it by being extra kind to yourself. It doesn't have to be elaborate. Buy yourself an ice cream cone, take a bubble bath or watch your favorite show. Make a list of these ideas ahead of time so you have a plan in place when the self-talk gets too rough.²

10. Practice Mindfulness a Few Minutes a Day

Mindfulness involves taking a few minutes to just live in the present moment, letting feelings pass through you without judging them. Practicing mindfulness can help lower your tension and improve your focus and even your sleep. For a few minutes every day, try to focus on your breathing, taking note of physical and mental feelings that pass through you without judging them.³

11. Challenge Negative Thoughts

Think about it: That voice inside your head (we all have one) commands your attention 24/7. Can you say that about any other voice in your life? Now, think about the power and influence your own voice has to set the tone for your mood and disposition every day. A good step toward positive thinking is to identify your negative thoughts so you can turn them around into something positive.⁵

Negative thinking usually falls into the following four categories:⁵

• Personalizing: Blaming yourself first
• Magnifying: Focusing on the negative and ignoring the positive
• Catastrophizing: Always expecting the worst-case scenario
• Polarizing: Seeing everything as extreme black or white, good or bad

Simply recognizing and challenging your negative thoughts can be a pivotal step toward adopting a more positive mindset.⁵

12. Reframe Negative Situations

Once you recognize your negative thought patterns, try reframing things.⁵ When you find yourself focusing on the negative, stop and find something to be grateful about.¹ Start with “At least I have …" or “I can still …". >Or, if your first thought is "I failed," reframe it as "I'm proud of myself for trying" or "That really took some courage to attempt."⁵

13. Practice Deep Breathing a Few Minutes a Day

Deep breathing is a powerful relaxation technique that can help lower stress levels. When your body starts to feel calmer, your mind will often follow. Try sitting comfortably with one hand on your chest and one on your stomach, then breathe in through your nose and exhale through your mouth. The hand on your stomach should move more than the one on your chest. Do this a few times, noting how your body responds.⁷

14. Take Frequent, Short Breaks

Taking regular, short breaks can help you feel positive and motivated, allowing you to refocus and reduce tension. But breaks are less effective if they're just spent overloading your mind even more, such as scrolling through social media or answering emails. Consider going outside, taking a short nap, eating a snack, petting your dog or cat or talking to a friend.⁸

15. Seek Out Things That Make You Laugh

"Laughter is the best medicine," as they say, and laughing can help you feel less stressed.¹ Seek out humor during difficult times, such as watching funny videos or your favorite comedian.²

16. Listen to Uplifting Music

Listening to music can be refreshing to your heart and mind. It lets you briefly forget the world around you and can help you feel more rested and productive.⁸

17. Spend Time in Nature

Going outside and spending time in nature can be truly refreshing to your soul. This might be as simple as spending a few minutes in your backyard each day. If your workspace has an outdoor area, consider spending a few minutes out there each day.⁴

18. Develop Routines in the Morning and Evening

Some people need routines they can rely upon in order to feel grounded and positive, so why not give that a try? Maybe you'll start each day with some deep breaths and a little yoga. Or maybe each evening, you'll end the day by reading a chapter in a good book or taking a bubble bath.³

19. Try New Experiences

Sometimes, you have too much routine and need to fight the ensuing boredom. This might involve going on a vacation, but it can also be something smaller, like visiting a bookstore you've never been to before, trying a new recipe or taking on a new hobby like jogging or quilting.³

20. Avoid Things That Bring You Down

What you put into your mind affects what comes out later. In other words, if you're consuming negative media, it can come back to bite you. Pay attention to what causes you distress. You might need to stop watching the news on TV or take a break from social media.⁶

21. Do a Kind Deed and Watch How It Inspires You

You'd be surprised at how doing something kind for someone else can make a difference in your own life. Send an encouraging text to a friend, buy a coffee for the person behind you in line or volunteer at a pet shelter. Bringing happiness to others tends to come back to us.²

You don't have to do all 21 of these steps right away — start by trying just a few that appeal to you the most and see if they help. Learning to think positively takes time, work and practice; it doesn't happen overnight.

And it's tougher for some people than others. If you have clinical depression, you may have trouble with thoughts and feelings that get in the way of the energy you need to engage in positive thinking. Some people can't simply snap out of their blues — they need extra assistance and treatment, much like with any other illness. If you need help, reach out to a doctor or therapist. You don't have to do this alone.⁹

Just remember: Positive thinking isn't about ignoring unpleasant realities — it's about approaching those tough times in a more productive manner. And it all starts with how you talk to yourself.¹

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Author Bio

Stephanie Dwilson specializes in science journalism, breaking news and animal health and is a business owner, non-practicing attorney and writer.