The definition of optimism is hopefulness, confidence about the future or success of something. Optimists see their Prosecco glass as half full, not half empty, but are we wired one way or the other? Is it possible to train ourselves to become more optimistic? It is possible to rewire negative thought circuits; this, after all is the basis of Positive Psychology, a field of study that supports individuals to build lives of meaning and purpose.
Shadow skulkers can learn to move towards the light. So how can ruminators become radiators? Here are some suggestions to improve mood. In the s, an American professor called Barbara Fredrickson established the concept of "the upward spiral of positive actions". It could be simple like reading an extra page or learning a new word. Write these things down. Or it might be visual record, as in photographs of good times and favourite places.
This is a testament to the fact that optimism can definitely be learned. If you find yourself obsessing about a problem, feeling negative, or experiencing self-doubt, change your focus by asking: What's one thing I could do differently that might make this situation better?
Replacing problem-focused thinking with solution-focused thinking immediately gives you a sense of forward movement, possibility, and hope — the foundations of optimism. Create a imaginary movie reel of your ideal life, including specific details about how you look, how you feel, where you live, what you're doing, what you've accomplished, and what your life is like.
Set aside 30 seconds every day to play this movie in your mind. Set an alarm on your phone to remind you to do it. This simple mental training exercise will instantly boost your mood and transform the way you think about yourself , your potential, and your future. One way to practice optimism, be more positive in your thinking , and orient yourself toward success is to get into the habit of looking for any improvement in the current situation as a solution, no matter how small.
For example, losing a half pound may seem small when your goal is 50 pounds, but it's movement in the right direction. What kinds of distractions or obstacles routinely get in the way of meeting your goals? Is it your to-do list? Unproductive habits? Negative people or saboteurs? One of the keys to achieving optimism is to make steady progress, and that means limiting distractions. Figure out ways to avoid temptations in your life so you don't deplete your reserve of discipline before getting priorities done.
If you waste time on the internet, then don't go online. If you have difficulty saying, "I'm busy" to friends, let their calls go to voicemail. Succeeding rather than failing keeps you optimistic. Many of us are more confident and perform better when someone is cheering us on.
Yet a part of being a successful person is being self-aware and accountable to oneself. One way to reinforce these traits is to conjure up a coach in your mind. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products.
List of Partners vendors. Life is easier and generally more enjoyable if you're an optimist. Research shows that optimists enjoy many health and lifestyle benefits , including greater achievement, greater health, a sense of persistence toward goals, greater emotional health, increased longevity, and lower reactivity to stress. Because of this, optimists tend to be happier overall. Optimism is measured by your explanatory style , or how you define events. You're halfway there if you can learn to define positive events in the following three ways:.
You're all the way there if you can also think of negative events as:. If you start connecting to people who are optimistic and grounded in life, you will start to be affected by their positive energy," says Ward. The more you spend time with negativity, the more negative you are bound to feel. I typically recommend allowing yourself just enough time to learn the news, after which I suggest that you turn off the media and instead spend time doing activities that help maintain your health and a positive outlook.
If you feel a need to process the current state of political or world affairs, you may want to consider having a healthy discussion about it with a friend or family member; this still allows you to absorb the information but can also offer you a good level of discourse and balanced views on the news.
Researchers define gratitude as the appreciation of what is valuable and meaningful to oneself, or a general state of thankfulness — no doubt a mental state that fosters an optimistic outlook. But it can be easier said than done to remain grateful throughout day to-day stressors. A smart way to ease into it is by journaling, a popular technique for cultivating gratitude that takes just minutes each day.
At the end of each day, they will write down one or two things that they experienced or witnessed during the day that filled them with gratitude, says Iyer. This will allow you to focus on the positives of your day and cultivate an optimistic mindset, a perfect note on which to end your day.
Writing down what you are grateful for is linked to greater feelings of optimism. One study published in the Journal of Personality and Social Psychology found that writing in a journal about what you are grateful for was linked to greater feelings of optimism, while another published in the Journal of Happiness Studies found that keeping a journal in which you write down your own acts of kindness can also give you optimism a boost. While you have your journal open, jot down some of your accomplishments as well.
Doing so creates a sense of self-esteem and healthy self-esteem builds confidence. You can control whether you take steps to find a new job as well as whether you take care of yourself with proper nutrition and sleep. Practicing mindfulness is a great way to help combat the tendency to ruminate over daily stressors, which is a breeding ground for negativity.
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