positive attitude helps a person be successful essay

Positive Attitude is the Key to Success Essay Example

How much more can you accomplish with a positive attitude? Many people think that they can achieve great things and that if they work hard enough anything is possible. I agree with that belief myself, but one thing that many people seem to forget is that you can’t do anything if you don’t have a positive attitude. I strongly believe that a positive attitude is a key to success in life because it helps you stay focused on your goals, build determination, and believe in yourself.

Starting off, Without a positive attitude, you will always be down on yourself and that makes it hard to achieve the things you want. With a positive attitude, you will pull yourself out of any negative loops and remain focused on your goals. Creating a “happy place” in your mind can help you calm down and remain positive in tough situations. Furthermore, if someone or something is constantly bothering you, consider talking to someone about it and getting help rather than fighting back. Determination is important to keep you on track, but to be successful obtaining a positive attitude in addition to determination will make you unstoppable in anything you want to accomplish in life.

 Next, Possessing a positive thought process molds you into becoming more determined and set on achieving your dreams and aspirations. Living is substantially more fun when you can cross things off your bucket list every day, be committed to others whether it be your friends or your family, and openly express yourself without fear. All of these concepts about life are easily accessible through obtaining a positive attitude. Winston Churchill once said, “Attitude is a little thing that makes a big difference.” Therefore, being positive isn’t something that takes a lot of effort or practice. Positivity is in everyone, but only those that bring it out are the ones that truly can succeed. To conclude, achieving dreams is something that everyone aspires to do; having a positive attitude can make you more determined, focused, and untroubled. Which, in turn, makes it easier to acquire your goals and aspirations.

Finally, The final reason as to why everyone should have a positive attitude is because obtaining one can help to make you believe in yourself. Self-esteem is how we value and perceive ourselves. It’s based on our opinions and beliefs, which means that it holds immense pressure on our well-being. Mental health and the way you perceive yourself are closely connected, as well as the way you present and interact with others. If you don’t have high self-esteem, it can be hard to believe in yourself. Furthermore, this can get in the way of your relationships and your determination to accomplish tasks. Going throughout your day with great optimism can make you feel better about yourself. Similarly, having a positive attitude can make you more confident, make you believe that you are capable of anything, and create a mindset that ultimately brings pleasure. Therefore, having a positive attitude makes one's self-esteem rise. To wrap it up, positivity is something that makes everything more cheerful including how you view yourself and how much you believe in yourself.

In conclusion, obtaining a positive attitude is a key to success in life because it helps you stay focused on your goals, build determination, and believe in yourself. To prosper in life, you need determination and self-confidence, but not many have made it without a constructive and optimistic outlook on life.

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Essay on Positive Thinking

Positive thinking refers to a belief or mental attitude which makes us think that good things will happen eventually and our efforts will pay off sooner or later. It is the opposite of negative thinking which makes our mind full of stress and fear. Thus, an essay on positive thinking will show us how it reinforces thoughts like optimism and hope and works wonders.

Benefits of Positive Thinking

Let it be clear that positive thinking does not mean you do not notice the bad things in life. It means you try to find a solution in a productive way instead of whining about it. There are many benefits of positive thinking.

The first one is better health. Negative thinking gives rise to anxiety, stress, frustration and more. However, positive thinking helps you avoid all this and focus on staying healthy and doing better in life.

Further, it is essential for us to fight depression which positive thinking helps with. Similarly, it will also help us to relieve stress. Positive thinking overwhelms stress and it will allow you to get rid of stress.

As a result, positive thinking helps you live longer. It is because you will be free from diseases that form due to stress, anxiety and more. Moreover, it is also the key to success. Meaning to say, success becomes easier when you don’t bash yourself up.

Similarly, it also gives us more confidence. It boosts our self-esteem and helps in becoming more confident and self-assured. Therefore, we must certainly adopt positive thinking to make the most of our lives.

How to Build a Positive Thinking

There are many ways through which we can build positive thinking. To begin with, we must inculcate the habit of reading motivational and inspiring stories of people who are successful.

All this will help in motivating and inspiring you and showing you the right path. Moreover, it is important to never let negative thoughts thrive in your mind and work towards putting end to this habit.

You can do so by replacing your negative thoughts with constructive and positive reviews. Start to pay attention to your ideas and don’t pay heed to negative thoughts. Further, it is helpful to use affirmations.

These positive statements will truly sink into your subconscious mind and guide you to take better action. It will also help in visualising your dreams and getting the right means to achieve them fast.

Finally, always stay guard and gatekeep your mind to make important changes in life. In other words, do not be afraid to take actions. Keep yourself busy and do different things to avoid becoming cynical and remaining positive.

Get the huge list of more than 500 Essay Topics and Ideas

Conclusion of the Essay on Positive Thinking

To conclude, we must change our attitude and believe that we will succeed one day. Moreover, we also need to implement positive thinking techniques which will help us learn from our failures and stay focused. As positive thinking plays an essential role in our lives, we must make sure to adopt in our lives.

FAQ of Essay on Positive Thinking

Question 1: What is positive thinking?

Answer 1: Positive thinking is basically an optimistic attitude. In other words, it is the practice of focusing on the good in any given situation. This kind of thinking can have a big impact on your physical and mental health .

Question 2: Why is positive thinking important?

Answer 2: Positive thinking is important as it helps us with stress management and can even improve our health. Moreover, some studies show that personality traits like optimism can affect many areas of our health and well-being. Thus, positive thinking comes with optimism

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The Power of Positive Thinking

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.

Klaus Vedfelt / Getty Images

What Is Positive Thinking?

• Benefits of Positive Thinking

How to Practice Positive Thinking

Potential pitfalls of positive thinking, frequently asked questions.

Do you tend to see the glass as half empty or half full? You have probably heard that question plenty of times. Your answer relates directly to the concept of positive thinking and whether you have a positive or negative outlook on life. Positive thinking plays an important role in positive psychology , a subfield devoted to the study of what makes people happy and fulfilled.

Research has found that positive thinking can aid in stress management and even plays an important role in your overall health and well-being. It can help combat feelings of low self-esteem, improve physical health, and help brighten your overall outlook on life.

This article discusses what positive thinking is and the health benefits of being positive. It also explores some of the strategies you can use to become a more positive thinker.

Positive thinking means approaching life's challenges with a positive outlook. It doesn't mean seeing the world through rose-colored lenses by ignoring or glossing over the negative aspects of life.

Positive thinking does not necessarily mean avoiding difficult situations. Instead, positive thinking means making the most of potential obstacles, trying to see the best in other people, and viewing yourself and your abilities in a positive light.

Some researchers, including positive psychologist Martin Seligman , frame positive thinking in terms of explanatory style. Your explanatory style is how you explain why events happened.

• Optimistic explanatory style : People with an optimistic explanatory style tend to give themselves credit when good things happen and typically blame outside forces for bad outcomes. They also tend to see negative events as temporary and atypical.
• Pessimistic explanatory style : People with a pessimistic explanatory style often blame themselves when bad things happen, but fail to give themselves adequate credit for successful outcomes. They also have a tendency to view negative events as expected and lasting. As you can imagine, blaming yourself for events outside of your control or viewing these unfortunate events as a persistent part of your life can have a detrimental impact on your state of mind.

Positive thinkers are more apt to use an optimistic explanatory style, but the way in which people attribute events can also vary depending upon the exact situation. For example, a person who is generally a positive thinker might use a more pessimistic explanatory style in particularly challenging situations, such as at work or at school.

While there are many factors that determine whether a person has a positive outlook, the way that they explain the events of their life, known as their explanatory style, plays an important role.

Positive Psychology vs. Positive Thinking

While the terms "positive thinking" and "positive psychology" are sometimes used interchangeably, it is important to understand that they are not the same thing. Positive thinking is about looking at things from a positive point of view. It is a type of thinking that focuses on maintaining a positive, optimistic attitude. Positive psychology is a branch of psychology that studies the effects of optimism, what causes it, and when it is best utilized.

Health Benefits of Positive Thinking

In recent years, the so-called "power of positive thinking" has gained a great deal of attention thanks to self-help books such as "The Secret." While these pop-psychology books often tout positive thinking or philosophies like the law of attraction as a sort of psychological panacea, empirical research has found that there are many very real health benefits linked to positive thinking and optimistic attitudes.

Positive thinking is linked to a wide range of health benefits, including:

• Better stress management and coping skills
• Enhanced psychological health
• Greater resistance to the common cold
• Increased physical well-being
• Longer life span
• Lower rates of depression
• Reduced risk of cardiovascular disease-related death

One study of 1,558 older adults found that positive thinking could also reduce frailty during old age.

A 2018 study published in the Journal of Aging Research found that having a positive mental attitude was linked to decreased mortality over a 35-year period. People who had a more positive outlook were also more likely to get regular physical exercise, avoid smoking, eat a healthier diet, and get more quality sleep.

Clearly, there are many benefits of positive thinking . But why, exactly, does positive thinking have such a strong impact on physical and mental health ?

One theory is that people who think positively tend to be less affected by stress. Research suggests that having more positive automatic thoughts helps people become more resilient in the face of life's stressful events. People who had high levels of positive thinking were more likely to walk away from stressful life events with a higher sense of the meaningfulness of life.

Another possibility is that people who think positively tend to live healthier lives in general; they may exercise more, follow a more nutritious diet, and avoid unhealthy behaviors.

While you might be more prone to negative thinking, there are strategies that you can use to become a more positive thinker. Practicing these strategies regularly can help you get in the habit of maintaining a more positive outlook on life.

• Notice your thoughts : Start paying attention to the type of thoughts you have each day. If you notice that many of them are negative, make a conscious effort to reframe how you are thinking in a more positive way.
• Write in a gratitude journal : Practicing gratitude can have a range of positive benefits and it can help you learn to develop a better outlook. Experiencing grateful thoughts helps people to feel more optimistic.
• Use positive self-talk : How you talk to yourself can play an important role in shaping your outlook. Studies have shown that shifting to more positive self-talk can have a positive impact on your emotions and how you respond to stress.

While there are many benefits to thinking positively, there are actually times when more realistic thinking is more advantageous. For example, in some situations, negative thinking can actually lead to more accurate decisions and outcomes.

Some research has found that negative thinking and moods can actually help people make better, more accurate judgments.

However, research suggests that realistic optimism might be the ideal. The results of a 2020 study published in the Personality and Social Psychology Bulletin revealed that people who have mistaken expectations, whether those expectations are optimistic or pessimistic, tend to fare worse in terms of mental health when compared to realists.  

The authors of the study suggest that the disappointment that optimists experience when their high hopes are not realized can have a negative impact on well-being. This doesn't mean that people should strive to be pessimistic thinkers. since studies indicate that people with a negative outlook tend to fare the worst. Instead, having a generally positive outlook that is focused on realistic expectations may be the best approach. 

In some cases, inappropriately applied positive thinking can cross the line into what is known as toxic positivity . This involves insisting on maintaining a positive mindset no matter how upsetting, dire, or damaging a situation might be. This type of excessive positivity can impede authentic communication and cause people to experience feelings of shame or guilt if they struggle to maintain such an overly positive outlook.

Positive thinking can have pitfalls at times. While it is important to have an overall positive outlook, unrealistically high expectations can lead to disappointment. Being unable to accept any negative emotions, known as toxic positivity, can also have a negative effect on mental well-being.

A Word From Verywell

Even if you are not a natural-born optimist, there are things you can do to learn how to think more positively and become a positive thinker . One of the first steps is to focus on your own inner monologue and to pay attention to your self-talk.

Strategies that can improve your positive thinking include noticing your thoughts and making a conscious effort to shift from negative thoughts to more positive one. Practicing positive self-talk and practicing gratitude can also be helpful ways to start having a more positive outlook.

Positive thinking is important because it can have a beneficial impact on both physical and mental well-being. People who maintain a more positive outlook on life cope better with stress, have better immunity, and have a lower risk of premature death. Positive thinking also helps promote greater feelings of happiness and overall satisfaction with life.

Positive thinking has been shown to help people live healthier, happier lives. When they have a positive outlook, they are more likely to engage in healthy behaviors such as exercising, eating healthy, and getting plenty of rest. Downsides of positive thinking include the risk of forming overly high expectations that result in disappointment and being affected by toxic positivity.

Practicing mindfulness can be a way to build self-awareness and become more conscious of how your negative thoughts affect your moods and behaviors. As you become better at identifying negative thought patterns, you can then take steps to shift into a more positive mindset. Actively replacing negative thoughts with positive ones can help you eventually learn to become a more positive thinker.

Kim ES, Hagan KA, Grodstein F, DeMeo DL, De Vivo I, Kubzansky LD. Optimism and cause-specific mortality: a prospective cohort study . Am J Epidemiol. 2017;185(1):21-29. doi:10.1093/aje/kww182

Seligman M.  Learned Optimism . Random House.

Chang E, Sanna L.  Virtue, Vice, And Personality: The Complexity of Behavior . American Psychological Association.

Johns Hopkins Medicine. The power of positive thinking .

Park N, Peterson C, Szvarca D, Vander Molen RJ, Kim ES, Collon K. Positive psychology and physical health: Research and applications . Am J Lifestyle Med . 2016;10(3):200-206. doi:10.1177/1559827614550277

Gale CR, Mõttus R, Deary IJ, Cooper C, Sayer AA. Personality and risk of frailty: The English Longitudinal Study of Ageing . Ann Behav Med . 2017;51(1):128-136. doi:10.1007/s12160-016-9833-5

Paganini-Hill A, Kawas CH, Corrada MM. Positive mental attitude associated with lower 35-year mortality: The Leisure World Cohort Study .  J Aging Res . 2018;2018:2126368. doi:10.1155/2018/2126368

Boyraz G, Lightsey OR Jr. Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship . Am J Orthopsychiatry . 2012;82(2):267-77. doi:10.1111/j.1939-0025.2012.01150.x

Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: how you do it matters . J Pers Soc Psychol . 2014;106(2):304-24. doi:10.1037/a0035173

Forgas JP. Don’t worry, be sad! On the cognitive, motivational, and interpersonal benefits of negative mood . Curr Dir Psychol Sci . 2013;22(3):225-232. doi:10.1177/0963721412474458

De Meza D, Dawson C. Neither an optimist nor a pessimist be: mistaken expectations lower well-being . Pers Soc Psychol Bull . 2021;47(4):540-550. doi:10.1177/0146167220934577

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Essay on Qualities of a Successful Person

Students are often asked to write an essay on Qualities of a Successful Person in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Qualities of a Successful Person

Introduction.

A successful person is not defined by wealth alone. Success is about achieving personal goals, being happy, and contributing to society. Let’s explore some qualities of a successful person.

Hard work is crucial. Successful people understand that effort is required to achieve goals. They are not afraid of challenges or failures.

Resilience is another key. Success often comes after numerous failures. Successful people learn from their mistakes and keep trying.

Positive Attitude

A positive attitude helps in overcoming obstacles. Successful people are optimistic and believe in their abilities.

These qualities are essential for success. Cultivate them to achieve your life goals.

250 Words Essay on Qualities of a Successful Person

Success is a subjective term, varying from person to person. However, certain qualities are universally recognized as key indicators of a successful individual. These include resilience, self-awareness, and adaptability among others.

Resilience is the ability to bounce back from failures and setbacks. Successful people are not immune to failures, but they possess the mental fortitude to learn from these experiences and continue forward. They view obstacles not as insurmountable barriers, but as opportunities for growth and learning.

Self-Awareness

Self-awareness is another hallmark of success. It involves understanding one’s strengths, weaknesses, emotions, and motivations. Successful people are introspective, continually examining their actions and decisions. This self-awareness allows them to make informed choices, align their actions with their values, and continuously improve themselves.

Adaptability

In a rapidly changing world, adaptability is a crucial trait for success. Successful people are open to new ideas and are able to adjust their strategies and plans to suit changing circumstances. They are not rigid in their thinking or approach, but rather, they embrace change and innovation.

While there are many qualities that can contribute to a person’s success, resilience, self-awareness, and adaptability stand out as particularly important. These qualities enable individuals to navigate the challenges of life, learn from their experiences, and continually adapt to new circumstances. Therefore, cultivating these qualities is a worthwhile endeavor for anyone seeking to achieve success.

500 Words Essay on Qualities of a Successful Person

Success is a multifaceted concept, often defined differently by different people. Some perceive it as financial prosperity, while others view it as achieving personal goals or attaining inner peace. Regardless of the definition, there are certain qualities that successful people universally share. This essay will delve into some of these qualities.

Self-Discipline

One of the most important qualities of a successful person is self-discipline. It is the ability to control one’s impulses, emotions, desires, and behavior. It is what separates the successful from the unsuccessful. Successful people understand the importance of consistency and persistence in their actions. They do not let immediate gratification distract them from their long-term goals.

Resilience is another critical quality. Success is not always a smooth journey; it is often fraught with failures and setbacks. Successful people are those who can withstand these challenges and bounce back stronger. They view failures not as the end but as stepping stones towards success. They learn from their mistakes and use them to improve and grow.

Successful people are invariably passionate about what they do. This passion fuels their drive and determination to succeed. It gives them the energy to put in the hard work and the patience to wait for the results. They love what they do, and this love propels them towards their goals.

Curiosity and Continuous Learning

Successful individuals are inherently curious. They have an insatiable desire to learn and grow. They understand that the world is constantly evolving, and to stay ahead, they must continually update their knowledge and skills. They are open to new ideas and perspectives, and they actively seek opportunities for learning and development.

Integrity is a fundamental quality of successful people. They are honest and ethical in their dealings. They believe in fairness and justice. They uphold their values and principles, even when it is difficult or inconvenient. Their actions are guided by a strong moral compass, and they earn respect and trust through their integrity.

Empathy and Emotional Intelligence

Successful people have high emotional intelligence. They are aware of their emotions and those of others. They can manage their emotions effectively and use them to guide their actions. They are empathetic and understanding, which helps them build strong relationships and networks.

In conclusion, success is not merely about wealth or fame. It is about fulfilling one’s potential and making a positive impact. The qualities of self-discipline, resilience, passion, curiosity, integrity, and emotional intelligence are key to achieving this success. They are not innate but can be developed and nurtured over time. As we strive for success, we should endeavor to cultivate these qualities within ourselves.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on Qualities of a Good Person
• Essay on My Ideal Person
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18 Characteristics of Positive Attitudes (+5 Benefits)

A positive attitude is a mindset that helps you see the best in any situation. It is a way of thinking that empowers you to overcome challenges, learn from mistakes, and achieve your goals. People with a positive attitude are optimistic, resilient, grateful, confident, and respectful. They expect good things to happen and focus on the bright side of life. They bounce back from setbacks and don't give up easily. They appreciate what they have and express their gratitude to others. They believe in themselves and their abilities. They treat others with kindness and consideration.

Sanju Pradeepa

A positive attitude is a state of mind that enables you to do things you never thought possible. It’s about feeling good about yourself, your life, and the future. Positive thoughts can be healthy for your emotions and mental health. They may also help you find the inner strength to overcome stress, anxiety, or depression. A positive outlook on life can help you feel more confident and self-assured.

In this article, we are going to learn about 18 characteristics of positive attitudes and the benefits of a positive attitude.

Table of Contents

What is a positive attitude.

A positive attitude is a way of looking at the world that enables you to achieve your goals. It’s not about being happy all the time, but rather taking a more realistic view of what’s possible and making decisions based on that.

The following are some examples of things that can help you develop a more positive outlook:

Be grateful for what you have – Don’t take things for granted because they could disappear at any moment. Try to focus on all the good things in life and appreciate them more often.

Spend time with people who make you feel good – Being around negative people can affect your mood and create situations where you feel unhappy or depressed. Spending time with positive people will help keep your spirits up and make you feel better about yourself.

Engage in activities that challenge you – Physical activity and challenging tasks can help build confidence , self-esteem , and motivation. The more challenges you face, the more they will help shape your identity as an adult person capable of handling challenges head-on.

Why is Attitude Important: Navigating Life’s Challenges

What are th e characteristics of positive attitudes .

What is a positive attitude? Do you believe it’s something that can learn and develop, or do you think it’s innate to certain people? Regardless of your viewpoint, positive attitudes are valuable assets in life.

 They can help us get through difficult situations, influence our behavior and actions toward goals, and enable us to experience happiness. If you want to improve your positive attitude, firstly, you need to find characteristics of positive attitudes.

1. Optimism

Optimism is the belief that good things will happen to you in the future. It’s a belief that there are many possibilities and opportunities for happiness, success, or growth. 

Optimists tend to be more successful than pessimists because they avoid negative thinking and focus on the positives. It can improve your performance at work and make you more productive. A study found that optimism was associated with better performance in a variety of tasks, including completing exams and successfully navigating challenging situations. It also seemed to have positive effects on physical as well as mental health.

How Optimism Affects Happiness: +8 Ways to Develop Optimism

2. acceptance.

Self-acceptance is an important part of positive attitudes. It is important to be accepting of yourself , your experiences, and your current situation. But you cannot expect to change your life if you aren’t willing to accept it as it is now as a whole person.

Some people may not like themselves at all, while others may think that they are perfect just the way they are. There are many reasons why people might not feel accepted by others, including childhood trauma or family problems.

The key to self-acceptance is to forgive yourself for mistakes and failures and accept your shortcomings without making them worse than they are by blaming yourself for them or being too hard on yourself when things aren’t going well in life.

What Does It Mean to Accept Yourself?: Embracing Authenticity

3. resilience.

Resilience is the ability to bounce back from adversity and difficulties. Resilient people have a positive outlook on life, take risks and make mistakes, but they recognize these experiences as learning opportunities and can move on.

One of the main characteristics of resilient people is their ability to be flexible and adaptable. They are able to change course quickly when faced with a challenging situation.

Types of Resilience: Building Strength for Life’s Challenges

4. integrity.

A person with integrity is honest, trustworthy , and has the moral courage to do what’s right when no one is looking. They are willing to stand up for what they believe in and will not compromise their integrity for anyone or anything. People with integrity are also not afraid to speak their minds, even when doing so could potentially get them into trouble.

5. Consciousness

Positive attitudes are connected to consciousness . We don’t just have a positive attitude, but a positive state of being. When we are in the right state of mind, we are more likely to have a positive attitude toward things and people.

This is why it’s so important that you keep your mind focused on the things that you want to accomplish and keep your thoughts positive. If you’re constantly thinking about all the things that aren’t going well in your life, then your thoughts will be negative and have a negative attitude toward everything around you.

6. Gratitude

Gratitude is a positive attitude that is characterized by appreciation and thankfulness . It is the feeling of knowing that there are things in life to be grateful for. Gratitude is an important quality that we can cultivate and develop, not only because it is a positive emotion but also because it helps us experience more happiness and success in our lives.

Gratitude has been associated with improved physical health, better relationships , greater productivity, better sleep, and better immune systems. Studies have shown that gratitude can improve mental health as well.

7. Self-Confidence

The most important characteristic of a positive attitude is self-confidence. You have to believe in yourself and your abilities. If you don’t believe in yourself, no one else will. You might have all the talent and training in the world, but if you don’t believe in yourself, other people won’t either.

Self-confidence is like a muscle that needs exercise otherwise, it may become weak and flabby. When you stop exercising your self-confidence muscle, it goes away (or at least it becomes weaker). You need to keep exercising every day to keep it strong and healthy.

If your self-confidence muscle is strong, you’ll have an easy time convincing other people of things because they’ll see how much confidence you have in yourself

Why is Self-Confidence Important to Success: (13 Reasons)

8. mood stability.

Mood stability is the ability to maintain a positive mood over time. This can be measured by how stable a person’s moods are, whether they go up or down and whether they stay the same or fluctuate.

Mood stability is also known as “ emotion regulation ,” which refers to how a person reacts when he is faced with negative or positive feelings. A person who has high mood stability will be able to recognize and regulate their emotions healthily, while someone with low mood stability may not be able to regulate properly as they have more difficulty controlling them.

9. Happiness

We all want to be happy . But happiness is not a steady state that we achieve in our lives. It is, rather, an experience that we can only ever be on the verge of experiencing.

Happiness is elusive because it’s not something you can control or achieve by making better choices. Happiness is an attitude like courage, optimism , or kindness. And many things make us happy: family, friends, good health, and a fulfilling career.

The problem with happiness is that it’s hard to pin down and harder to measure.

The key to happiness is to keep your focus on what’s important, and not let yourself get distracted by other things. You can’t always control how others treat you, but you can control how you react to them. You need to be happy with who you are and what you have in life.

If you’re unhappy with yourself or your situation, then it’s likely that other people won’t like you either. Happiness comes from inside us and when we feel good about ourselves and our lives, then others will find it easier to like us too.

10. Forgiveness

Forgiveness is the act of admitting that you have done something wrong and letting go . When you forgive someone, you are giving them a way out. Forgiveness is an essential part of every human being’s life. It helps us to stop thinking about past mistakes and focus on what’s right now. By forgiving, we can learn to move forward and become better people for it. We can’t always be perfect or even do things perfectly all the time, but we can be the person we are by building the attitude of forgiveness.

11. Perspective

Do you know what “the glass is half full” means? It means that you have a positive attitude because you are looking at it through the right lens. You see the glass as half full, but it could be either way: it could be half empty or half full.

If you only use the glass as a measuring device, then you’re not giving yourself credit for having a positive attitude: you’re just taking a look at it through an objective lens and concluding that it is either “half empty” or “half full”. You aren’t seeing it through your own eyes: you don’t see the glass as an example of your own life or mindset.

The best leaders are those who can see things from a perspective that’s different from their own. They can see the big picture, see what needs to be done and how to do it, and are able to motivate people to take action in a way that moves us toward our goals.

There is no magic formula for being able to look at things from different perspectives. It just comes naturally if you have the right mindset and the desire to learn more about yourself and the people around you

12. Affection

Affection is a type of positive attitude that is based on the feeling of love and caring. It includes actions that show caring and concern for others. Affection can be a powerful force in our lives. The more affection we have, the better we feel about ourselves and the world around us. When you have lots of affection, you are able to enjoy life more than when you don’t.

Affection helps us feel loved and cared for by others, which makes us feel good about ourselves. Having a lot of affection also makes us want to be around those people who care about us.

13. Empathy

Empathy is the ability to understand, share and experience others’ feelings. It’s a feeling, not an intellectual concept. It’s not just about telling someone else how you feel, but also understanding how they’re feeling.

It is the ability to put yourself in someone else’s shoes and imagine what they are going through. It helps you communicate with people in a way that makes them feel understood and appreciated. It’s also how you learn from others’ experiences so that you can develop your own into something greater than the sum of its parts.

When we have empathy for other people, we show them kindness without expecting anything in return. When we lack empathy for others, we tend to be self-centered and treat others as objects instead of human beings with their hopes, dreams, and fears.

Characteristics of Empathy:21 Traits of an Empathetic Person

14. compassion.

Compassion is a state of deep emotional connection with others. It’s about understanding them better than you and feeling their pain as if it were your own.

Self-compassion is the ability to be kind and caring towards yourself. It’s about being kind and supportive towards yourself when you’re feeling stressed, overwhelmed, or anxious. Self-compa s sion can help you cope better with difficult situations, and it can also help you manage your emotions more effectively.

Compassionate people are more concerned about other people’s well-being than themselves. They are willing to sacrifice their own needs to help others meet theirs. This can take many forms, from providing financial assistance when needed to reaching out to others when they feel lonely or depressed.

15. Self-Motivation

Self-motivation is the ability to make yourself do something you don’t want to do. It’s a trait that can be developed, but it’s not an innate ability. Self-motivation requires conscious effort and discipline. It’s a positive attitude that allows you to be proactive and take care of your well-being, rather than waiting for someone to do it for you.

You can use self-motivation to overcome procrastination , get things done, and achieve your goals .

The self-motivated person sets short-term goals with the knowledge that they can achieve them if given enough time, effort, and motivation.

Importance of Self-Motivation: Unleashing Your Potential

16. flexibility.

Flexibility is the ability to adapt and change to meet new challenges. Flexibility is one of the most important characteristics of positive attitudes.

Flexibility does not mean being easily persuaded by others or agreeing with everything that is said or done. It means being able to change your mind about something, depending on how it affects you or others around you.

Flexible people are;

• not afraid to admit when they have made a mistake and apologize for it.
• They do not blame others for any misfortune in their lives.
• They are willing to learn new things.
• They do not make rash judgments based on anger or resentment.
• They show concern for other people’s feelings, even when those feelings might differ from their own.

17. Creativity

Creativity is a critical aspect of positive attitudes. Creativity is the ability to come up with new ideas, solutions, and ways of doing things. It is also the ability to think outside the box, or even invent something entirely new.

This is especially evident in problem-solving situations, where creativity can help find better solutions.

People with positive attitudes seem to be more creative by thinking more abstractly rather than relying so much on their memory or past when solving problems. This type of thinking may be a sign that they have a higher level of self-esteem and confidence than those who rely more on their memory and past experience when solving problems.

Characteristics of Creativity: 12 Things That Makes Us Creative

18. humility.

Humility is a sign of maturity and that you know yourself well enough to be comfortable with your position in life. It is also a sign of wisdom and trust that you can help others without being in charge. It’s important to remember that humility doesn’t mean being weak; it means allowing people to compliment you instead of needing reassurance every time.

What are the benefits of a positive attitude?

There are many benefits of a positive attitude. Here we discuss the main advantages of having a positive attitude and how it can help you in different areas of your life.

1. A Positive Attitude Can Help You Get More Out Of Life

It’s easy to feel down when things don’t go as planned or someone else feels down and depressed. However, it’s important to remember that everyone has unique abilities and strengths, which they can use to make a positive impact on the world around them.

2. A Positive Attitude Will Make You More Successful

A positive attitude will help you be more successful at work, school, and even in social situations. When we think positively about ourselves, our confidence increases, and we feel more self-assured about what we can accomplish on our terms. This makes us more likely to take risks and try new things out because we know that there’s no need to fear or worry about failing. After all, we’ve already decided not to allow those negative thoughts into our minds.

3. A Positive Attitude Will Increase Your Self-Esteem

You’ve probably heard that having high self-esteem is important for your mental health and success. But how much does it matter? A study published in Psychological Science shows just how critical self-esteem is to our lives:

“The researchers found that high self-esteem people were better at everything they did.”

So, what’s the difference between being “high self-esteem” and “not so much?” It comes down to mindset. The way you take things in life. If you have a positive mindset, you will be better equipped to deal with challenges . In other words, you’ll be less likely to give up when things get tough. You’ll also be more motivated by success. As you’ll have higher levels of motivation than those who don’t have a strong sense of who they are as individuals or as members of society.

Attitude and Mindset: Intersection, Importance & Difference

4. it inspires you to go out and try new things.

Having a positive outlook on life inspires you to go out and try new things. You’ll become excited about meeting new people and finding new ways of doing things. It can help make your day-to-day life more enjoyable. Also, improve your relationships with friends and family members by encouraging them. 

5. It Will Make You Happier

A positive attitude helps keep away your mind from entering negative attitudes/thoughts at all times. If something happens (like when someone criticizes you), it won’t affect how you feel about yourself too much because there won’t be any negative feelings attached to the situation at all.

12 Simple Ways to be Happy – The Root of Happiness

There are many characteristics of positive attitudes. Some of them are obvious, while others may seem a bit less obvious. It is important to remember that positive attitudes are more than just being happy, grateful, and optimistic all of the time as though one could do this instead are an actual state of mind.

There is a lot of negativity in our world. People are quick to complain about even the smallest problems. The next time you start to whine, remember: your thoughts and opinions are your choices.

• How (and why) to cultivate a positive mental attitude

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Positive Mindset: How to Develop a Positive Mental Attitude

Positivity doesn’t always refer to simply smiling and looking cheerful, however—positivity is more about one’s overall perspective on life and their tendency to focus on all that is good in life.

In this piece, we’ll cover the basics of positivity within positive psychology, identify some of the many benefits of approaching life from a positive point of view, and explore some tips and techniques for cultivating a positive mindset.

This piece is a long one, so settle in and get comfortable. Let’s get started.

Before you read on, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values and self-compassion and will give you the tools to enhance the wellbeing of your clients, students or employees.

This Article Contains:

What is a positive mindset and attitude a definition, characteristics and traits of a positive mindset: 6 examples, a list of positive attitudes, why is a positive attitude considered the key to success, the outcomes of a positive attitude, 33 tips on how to have & keep a positive mindset in life and at work, helping students to develop a positive attitude towards learning and school, 46 activities and games to develop positive mindset skills (incl. group exercises), 10 worksheets for training a positive mindset (pdf), 32 quotes and affirmations on positive mindset/attitude, inspiring speeches and videos, recommended books, a take-home message.

You probably have an idea of what a positive mindset or positive attitude is already, but it’s always helpful to start with a definition.

This definition from Remez Sasson (n.d.) is a good general description:

“Positive thinking is a mental and emotional attitude that focuses on the bright side of life and expects positive results.”

Another, more comprehensive definition comes from Kendra Cherry at Very Well Mind (2017B):

“[P]ositive thinking actually means approaching life’s challenges with a positive outlook. It does not necessarily mean avoiding or ignoring the bad things; instead, it involves making the most of the potentially bad situations, trying to see the best in other people, and viewing yourself and your abilities in a positive light.”

We can extrapolate from these definitions and come up with a good description of a positive mindset as the tendency to focus on the bright side, expect positive results, and approach challenges with a positive outlook.

Having a positive mindset means making positive thinking a habit, continually searching for the silver lining and making the best out of any situation you find yourself in.

So, now we know what a positive mindset is, we can dive into the next important question: What does it look like?

There are many traits and characteristics associated with a positive mindset, including:

• Optimism : a willingness to make an effort and take a chance instead of assuming your efforts won’t pay off.
• Acceptance : acknowledging that things don’t always turn out how you want them to, but learning from your mistakes.
• Resilience : bouncing back from adversity, disappointment, and failure instead of giving up.
• Gratitude : actively, continuously appreciating the good things in your life (Blank, 2017).
• Consciousness/Mindfulness : dedicating the mind to conscious awareness and enhancing the ability to focus.
• Integrity : the trait of being honorable, righteous, and straightforward, instead of deceitful and self-serving (Power of Positivity, n.d.).

Not only are these characteristics of a positive mindset, but they may also work in the other direction—actively adopting optimism, acceptance, resilience, gratitude, mindfulness, and integrity in your life will help you develop and maintain a positive mindset.

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If you found the list above still too vague, there are many more specific examples of a positive attitude in action.

For example, positive attitudes can include:

• It is looking adversity in the eye… and laughing.
• Getting what you get, and not pitching a fit.
• Enjoying the unexpected, even when it’s not what you wanted originally.
• Motivating those around you with a positive word.
• Using the power of a smile to reverse the tone of a situation.
• Being friendly to those you don’t know.
• It’s getting back up when you fall down. (No matter how many times you fall down.)
• Being a source of energy that lifts those around you.
• Understanding that relationships are more important than material things.
• Being happy even when you have little.
• Having a good time even when you are losing.
• Being happy for someone else’s success.
• Having a positive future vision, no matter how bad your current circumstances.
• Paying a compliment, even to a total stranger.
• Tell someone you know that they did a great job. (And mean it.)
• Making someone’s day. (Not just a child’s… adult’s like to have their day be special, too!)
• It’s not complaining no matter how unfair things appear to be. (It is a waste of time… instead, do something!)
• Not letting other people’s negativity bring you down.
• Giving more than you expect to get in return.
• Being true to yourself… always (Jarrow, 2012).

Now we know a little bit more about what a positive mindset looks like, we can turn to one of the biggest questions of all: What’s the deal with having a positive attitude?

What is it about having a positive mindset that is so important, so impactful, so life-changing?

Well, the traits and characteristics listed above give us a hint; if you comb through the literature, you’ll see a plethora of benefits linked to optimism, resilience, and mindfulness.

You’ll see that awareness and integrity are linked to better quality of life , and acceptance and gratitude can take you from the “okay life” to the “good life.”

The Importance of Developing the Right Thoughts

Developing a truly positive mindset and gaining these benefits is a function of the thoughts you cultivate.

Don’t worry—this piece isn’t about the kind of positive thinking that is all positive, all the time. We don’t claim that just “thinking happy thoughts” will bring you all the success you desire in life, and we certainly don’t believe that optimism is warranted in every situation, every minute of the day.

Developing the right thoughts is not about being constantly happy or cheerful, and it’s not about ignoring anything negative or unpleasant in your life. It’s about incorporating both the positive and negative into your perspective and choosing to still be generally optimistic.

It’s about acknowledging that you will not always be happy and learning to accept bad moods and difficult emotions when they come.

Above all, it’s about increasing your control over your own attitude in the face of whatever comes your way. You cannot control your mood , and you cannot always control the thoughts that pop into your head, but you can choose how you handle them.

When you choose to give in to the negativity, pessimism, and doom-and-gloom view of the world, you are not only submitting to a loss of control and potentially wallowing in unhappiness—you are missing out on an important opportunity for growth and development.

According to positive psychologist Barbara Fredrickson, negative thinking, and negative emotions have their place: they allow you to sharpen your focus on dangers, threats, and vulnerabilities. This is vital for survival, although perhaps not as much as it was for our ancestors.

On the other hand, positive thinking and positive emotions “ broaden and build ” our resources and skills, and open us up to possibilities (Fredrickson, 2004).

Building a positive framework for your thoughts is not about being bubbly and annoyingly cheerful, but making an investment in yourself and your future. It’s okay to feel down or think pessimistically sometimes, but choosing to respond with optimism, resilience, and gratitude will benefit you far more in the long run.

According to Seligman (2006), optimism can be cultivated by challenging the negative stories we create in our minds. This “learned optimism” can be beneficial to feel happier and healthier, to release stress, and to increase performance and motivation.

The ABC Model, originally developed by Albert Ellis and later adapted by Martin Seligman, is an approach to help us think more optimistically. This model can be used for yourself or with your clients. Often, this technique can be found in cognitive-behavioral therapy (CBT) as the approach results in restructuring beliefs through self-awareness.

This technique can be used in daily life situations – An obstacle in your way reflects Adversity . The way you think about Adversity turns into your Beliefs , which impact how you react (Consequence). The Consequences are not inevitable since you can challenge the way you think about them (Seligman, 2006).

Seligman added the components “Disputation” and “Energization” to the original ABC model in order to not only be aware of your thinking patterns but to be able to overcome pessimistic thinking and cultivate a more optimistic outlook.

To be optimistic, you have to change what you believe about yourself and the situation you are encountering. Positive beliefs result in a more positive consequence, which then leads to a more positive outlook.

Aside from enhancing your skills and personal resources, there are many other benefits of cultivating a positive mindset, including better overall health, better ability to cope with stress , and greater well-being (Cherry, 2017A).

According to the experts at the Mayo Clinic, positive thinking can increase your lifespan, reduce rates of depression and levels of distress , give you greater resistance to the common cold, improve your overall psychological and physical well-being , improve your cardiovascular health and protect you from cardiovascular disease, and help you build coping skills to keep you afloat during challenging times (2017).

You’ve probably heard of all these generic benefits before, so we’ll get more specific and explore the benefits of a positive mindset in several different contexts:

• The workplace
• Dealing with disability (for both those with a disability and those around them)
• Nursing and healthcare
• Recovery from cancer

10 Benefits of a Positive Mental Attitude in the Workplace

No construct better captures the essence of a positive attitude in the workplace quite like psychological capital (or PsyCap for short). This multicomponent construct is made up of four psychological resources:

PsyCap was first conceptualized as “positive psychological capital” by renowned management and leadership researchers Luthans and Youssef in 2004. The concept quickly took off among positive organizational psychologists, and by 2011 there were already hundreds of citations of PsyCap in the literature.

The first meta-analysis of all the research on PsyCap was conducted in 2011, and it outlined some of the many benefits of PsyCap in the workplace:

• PsyCap was positively related to job satisfaction , organizational commitment, and psychological well-being.
• PsyCap was also positively related to organizational citizenship (desirable employee behaviors) and multiple measures of performance (self-rated, supervisor evaluations, and objective measures).
• PsyCap was negatively related to cynicism, turnover intentions, job stress, and anxiety .
• PsyCap was also negatively related to negative employee deviance (bad employee behaviors; Avey, Reichard, Luthans, & Mhatre, 2011).

It seems pretty straightforward that positive attitudes like optimism and resilience lead to positive outcomes for the organization and for the employees!

Another study by a few of the giants in the field of positive psychology (Sonja Lyubomirsky, Laura King, and Ed Diener, 2005) investigated the relationship between happiness and benefits to employees. They showed that positive attitudes in the workplace also benefit the employee in addition to the organization:

• Happier employees are more productive than other employees.
• Happy salespeople have higher sales than other salespeople.
• Happy employees are more creative than other employees.
• Happy employees are evaluated more positively by their supervisors.
• Happy employees are less likely to show job withdrawal (absenteeism, turnover, job burnout, and retaliatory behaviors).
• Happy employees make more money than other employees.

So, a positive attitude can have great benefits for the organization as a whole and for all of its employees.

It turns out that a positive attitude can also result in benefits for leaders and their followers (as well as spreading positivity throughout the organization).

The Importance of a Positive Mindset for Leadership

As important as a positive mindset is for the rank-and-file, it’s easy to see why it is vital for those in a position of leadership.

Researchers Hannah, Woolfolk, and Lord (2009) outlined a framework for positive leadership that rests on the idea that leaders with a positive self-concept (a positive idea of who they are and a habit of thinking positively about themselves) are more able to bring the “right stuff” to their leadership role.

In their theory, a leader with a positive mindset is not only more likely to be actively engaged and to perform at a high level, he or she is also more able to influence followers toward a more positive mindset through role modeling and normative influence.

A study completed around the same time provides support for the relationship between leader and follower positivity; trust in management influenced positive PsyCap, which had a big impact on performance for leaders and followers (Clapp-Smith, Vogegesang, & Avey, 2008).

Further, trust in management was linked to positive leadership and performance. While trust in management isn’t necessarily indicative of a positive mindset in both leader and follower, it is certainly a likely outcome of a generally positive attitude in the workplace.

Forbes writer Victor Lipman (2017) puts findings like these in simpler terms:

“It’s always easier to follow someone with a positive outlook.”

In other words, positive attitudes in a leader will draw followers and encourage motivation and engagement in subordinates. Lipman also notes that having a positive outlook and being resilient is vital in leadership positions because there is a lot of stress involved in managing and leading others.

Leaders must always be “on” and spend much of their time “performing” as a strong, confident leader and perhaps even a public face. This role is a tiring one, and being optimistic and resilient will help leaders stay sane and healthy in challenging contexts.

The Promotion of Positive Attitudes Towards Disability

Having a positive attitude is also a boon for those educating, interacting with, and caring for a disabled student, loved one, or patient.

A positive attitude toward disability facilitates disabled students’ education and helps them assimilate into postsecondary education (Rao, 2004).

This makes it even more troubling to learn that, according to a 2012 study on UK primary schools, only 38% of them had a Disability Equality Scheme in place and only 30% had included a plan to “promote positive attitudes towards disabled people” (Beckett & Buckner). Further, 76% of schools reported that their staff had not received any training in the promotion of positive attitudes towards students with disabilities.

With so many resources available for promoting positive attitudes toward disability, there is ample opportunity to rectify this lack; for example, research by The Children’s Society in the UK identified several ways to promote positivity:

• An inclusive ethos within the school.
• Staff teams who are knowledgeable, skilled, and committed.
• Better training, guidance, and support for teachers, including Disability Equality training and ongoing INSET for all staff.
• High levels of awareness across the whole school community.
• Disability equality teaching being part of a wider strategy and included across the curriculum and not just within subjects such as PSHE, Citizenship and Religious education.
• A designated member of staff to coordinate teaching across the curriculum
• A better understanding of why promoting disability awareness and equality is important.
• Links with disabled people within the school community and beyond, as well as links with special schools.
• The availability of good resources.
• Awareness of, and the challenging of, stereotypes.
• A critical approach to the use of ‘disablist’ language which reinforces discriminatory attitudes and negative stereotypes.
• Promotion of the social model of disability.
• The inclusion of positive and diverse images in all materials used within the school and undertaking an audit of existing materials and resources to ensure they promote positive attitudes (More information on these suggestions can be found here ).

A 2009 study also established that formal instruction in disability awareness combined with hands-on fieldwork experiences with people who have a disability can have a significant impact on the positive attitudes toward those with disability (Campbell, Gilmore, & Cuskelly).

The research found that teachers-in-training who participated in a one-semester course involving direct work with students who had Down syndrome greatly improved their knowledge of the syndrome as well as their attitudes toward those with Down syndrome.

All of these findings show that having a positive attitude towards those with a disability is not only the right thing to work toward, but it also has a significant positive influence on both those with disability and those around them.

Unsurprisingly, it’s also important for nurses and other health professionals to cultivate a positive attitude towards their patients with a disability—something that nurses sometimes struggle with (Tervo & Palmer, 2004).

Positive Attitude in Nursing and Health Care

On the subject of nursing and healthcare, this is another context where having a positive mindset (towards oneself and one’s patients—disabled or otherwise) can have a positive impact.

In fact, having a positive attitude is so important for nursing, expert Jean Watson describes nursing as the “Caring Science” (2009). Indeed, positivity and caring are ingrained in the field; just take a look at the five core nursing values:

• Human dignity
• Social justice (Fahrenwald et al., 2005)

These five values lay the foundation for a caring, positive mindset that is the hallmark of good nursing practice. Nurses who embrace these core values and adopt a positive mindset toward themselves, their work, and their patients can help them find the meaning and fulfillment that likely prompted them to enter the field in the first place.

Having a positive mindset in health care not only acts as a facilitator of meaning and purpose in the lives of healthcare professionals but it also:

• Improves the professional’s performance and helps patients find healing and maintain a healthy lifestyle.
• Reduces the frequency of accidents by enhancing focus.
• Helps the professional build a good reputation and advance in their career (Swanson, n.d.).

Luckily, there are evidence-backed ways for nurses to implement a more positive outlook, including:

• The “Three Good Things” exercise, in which the nursing staff maintains a “three good things” sheet that gets passed around all the nurses at the end of their shift; each staff member writes down at least one good thing that happened that day, and the charge nurse selects three of these positive things to share with the oncoming-shift nurses to help them start their day with positivity.
• Increasing social connections with patients by placing a “getting to know you” board in each patient room; on admission, nurses can encourage the patient to share something about themselves (not their illness or hospitalization, but about who you are).
• Encouraging random acts of kindness by nurses—a practice which has the potential to spread to patients and other healthcare professionals as well.
• Enhancing gratitude through a staff peer recognition board.
• Practicing loving-kindness meditation at staff meetings.
• Identifying and applying one’s Signature Strengths (Roberts & Strauss, 2015).

Speaking of the importance of positivity in health care, the benefits can extend to the patients as well.

Positive Attitude and Cancer Recovery

You’ve probably heard the common phrases and encouragements used when discussing someone’s cancer diagnosis.

A cancer patient will likely be told at least a few times that “You have to stay positive!” and “You can fight this if you maintain a positive attitude.”

This idea that being positive will help cancer patients to fight the disease is a common one, although the literature is a bit iffy on whether this phenomenon is real (Coyne & Tennen, 2010; O’Baugh, Wilkes, Luke, & George, 2003).

Although it is unclear whether simply cultivating a positive mindset will help a patient beat cancer, there’s no doubt that getting support, focusing on a healthy mental state, and maintaining a positive attitude will help patients reduce their tension, anxiety, fatigue, and depression, and improve their overall quality of life (Spiegel et al., 2007).

Cancer Treatment Centers of America expert Katherine Puckett agrees that positivity can be helpful for patients being treated for cancer, but clarifies that other emotions are perfectly acceptable as well.

“So often I have heard a loved one say to a cancer patient who is crying, ‘Stop crying. You know you have to be positive’… However, when we make space for people to express all of their feelings, rather than bottling them up inside, it is then easier for them to be optimistic. It is okay to allow tears to flow—these can be a healthy release.” (Katherine Puckett, as reported in Fischer, 2016).

This indicates that the most important factor regarding positivity in cancer recovery is that it is authentic . False smiles and superficial cheerfulness will likely do nothing for the cancer patient, but working on cultivating an authentically positive mindset and focusing on the activities and techniques that build well-being can have a significant impact on a cancer patient’s quality of life and—possibly—their chances of beating cancer.

Do a quick Google search on how to cultivate a more positive mindset, and you’ll see that there are tons of suggestions out there! We’ve gathered some of the most popular and most evidence-backed methods here, but don’t hesitate to search for more if you need them.

Larry Alton (2018) from Success.com lists 7 practical tips to help you get more positive:

• Start the day with positive affirmations (scroll down to see some example affirmations).
• Focus on the good things, however small they are.
• Find humor in bad situations.
• Turn failures into lessons—and learn from them!
• Transform negative self-talk into positive self-talk.
• Focus on the present instead of getting mired in the past or losing your way in the future.
• Find positive friends, mentors, and co-workers to support and encourage you.

A successful author, speaker, and coach Brian Tracy (n.d.) echoes some of these tips and adds a couple more:

• Remember that it’s your response that determines the outcome of a situation.
• Use positive affirmations or phrases to chase off negative thoughts.
• Find inspirational quotes and messages to bolster your positivity.
• Decide to be happy by being grateful and assuming the people around you have the best of intentions.
• Challenge yourself to maintain a positive attitude when something goes wrong—show the world how resilient and positive you are!

For a more specific list of habits and actions you can take to develop a more positive mindset, try these 10 suggestions from Megan Wycklendt (2014) of Fulfillment Daily:

• Keep a gratitude journal .
• Reframe your challenges as opportunities for growth .
• Get good at being rejected—it happens to everyone!
• Use positive words to describe your life.
• Replace have with get (e.g., I have to go to work → I get to go to work).
• Don’t let yourself get dragged down into other people’s complaints.
• Breathe—consciously, purposefully, and mindfully.
• Notice the righteous and good in times of tragedy and violence.
• Have solutions ready when you point out problems.
• Make someone else smile.

Finally, these 11 techniques from Dr. Tchiki Davis (2018) can also help you adopt a more positive attitude:

• Ask yourself, “Do I think positively?” Take a test or quiz on positivity to see where you stand.
• Strengthen your memory for positive information by using positive words more often.
• Strengthen your brain’s ability to work with positive information with exercises that involve positive words.
• Strengthen your brain’s ability to pay attention to the positive by routinely redirecting your focus away from the negative to the positive.
• Condition yourself to experience random moments of positivity (use classical conditioning on yourself to build positive associations).
• Think positive—but not too much—and think negative when you need to; sometimes we need to grieve, think about the negative consequences, and use negative emotions to motivate and engage us.
• Practice gratitude (perhaps with a gratitude journal).
• Savor the good moments (stop to “smell the roses” and celebrate the positive).
• Generate positive emotions by watching funny videos
• Stop minimizing your successes and acknowledge the efforts you put in.
• Stop all-or-nothing thinking; this cognitive distortion is not in line with reality since things are very rarely “all good” or “all bad.”

To pass along the benefits of developing a positive mindset to students, you can encourage them to try the techniques listed above.

However, there are some methods for improving students’ attitude towards learning and school that may be even more effective.

Elliot Seif from the ASCD’s Edge website outlines 13 ways you can help students cultivate this mindset:

• “Reduce the emphasis on traditional testing as the key assessment tool, and focus on more “natural” and diverse assessment approaches such as essays and papers, reflective journals, oral presentations, and other demonstrations of their learning.
• Create the expectation that effort makes a difference in learning. Help students understand that when someone works hard, they are more likely to succeed. Give students more opportunities to put effort into areas that interest them and that they enjoy.
• Include narratives on report cards that focus on individual strengths and interests.
• Where possible, instead of or in addition to reading textbooks, find and have students read and choose books that are interesting to them, that opens them up to the world around them, that makes them think!
• Focus primarily on student strengths and student success. For each student, consider “ the glass as half full ” rather than “the glass as half empty”. Encourage students as much as possible. Understand that not all students will be strong in all areas and that it is important to help each student find his or her strengths and interests and to build on them. Also, see “failure” as an opportunity for student growth. Make it clear to students that not doing well is a cause for looking inside yourself to see how you can do something better (and that you will do the same). Give students more specific feedback, along with opportunities to redo their work and improve it. Provide mentors and tutors and other help and support for students who need it.
• Be willing to “slow down the learning process”. Focus learning on what you think is important. Figure out ways to teach an idea differently, and work on something for a longer period than you normally do if your students are not “getting it”. Figure out alternative ways to teach something if your approach isn’t working.
• Focus a good deal of your teaching on “learning how to learn” skill development. Read up on how to teach study skills, learning to learn skills, research skills, inquiry skills. Make sure that your students grow both in terms of content they learn and the “learning to learn” skills they need to develop in order to learn well in the future.
• Make “asking questions” central to your teaching and to your learning environment and school culture. Write course descriptions around key questions. Use essential questions to focus units, or have students develop essential questions as the focus for learning. As you teach, encourage students to ask clarifying and elaborative questions. Make it clear to students that no question is too small or too silly. Build open time for students to ask questions on the topics they are studying. Use “wait time” when you are asking for questions. Teach students study strategies such as SQ3R[i] that encourage students to turn statements (such as text headings) into questions.
• Give students more choices and options – in the classroom, by offering many electives, through multiple extra-curricular options. Choices/options should give students opportunities to develop and expand their interests, see connections and relevance in what they are learning, and expand their talents.
• Use inquiry strategies, research skill-building activities, interactive learning and projects as critical parts of teaching. Incorporate more interest-based projects into your curriculum.
• Where possible, make learning experiences more “authentic”. For example, consider how learning about the American Revolution might be tied to a current event happening in the world. Visit the area surrounding the school to demonstrate how math might be used for everyday activity. Through surveys, encourage students to provide feedback on whether they feel that their learning is interesting, motivating, and relevant and whether they are being encouraged to develop their talents and interests. Conduct student surveys to determine what types of school and classroom activities are most motivating and interesting. Create activities and experiences that enable students to get outside the school and learn from the outside world and perform community service.
• Create more ways to integrate learning across the curriculum and consider ways to redesign the curriculum. Use themes to create more interdisciplinary units. Connect separate subject areas, such as by teaching American history and literature in tandem so that history topics and specific literature that touch on similar time periods or themes are taught at the same time. When redesigning or renewing the curriculum, examine whether curriculum materials or programs have a significant component built around developing curiosity, motivation, relevance, and interest.
• See yourself as helping students build “pathways to adult success”. How can your subject, your grade level, your school contribute to making these pathways smoother? How can you provide students with a concrete understanding of their future options? Can you take field trips to different places of business? Colleges and universities? Bring in speakers?” (Seif, 2013)

However, these techniques are not always within a teacher’s (or parent’s) realm of control. If you these techniques are too overwhelming or the scope is out of your control, try these 7 strategies that you will likely have the power to implement:

• Be an example. Model a positive, encouraging attitude in all that you say, do and believe.
• Create a positive learning space for your student.
• Help your student visualize a positive outcome from every scenario before starting.
• Eliminate negative verbiage from your students’ dialogue (e.g., respond to “I can’t do it” with “Why can’t you do it? What’s holding you back? How can I help?”).
• Help your students change negative thinking patterns (encourage them to replace the negative thoughts with positive ones).
• Play the role of your students’ biggest fan (encourage them and help them develop self-confidence ).
• Incorporate a rewards system to encourage positivity at all times (Werrell, 2016).

For more tips and suggestions from the Association for Supervision and Curriculum Development, check out their excellent resource on instilling positive attitudes and perceptions about learning here .

There are many positive thinking exercises and games that can give you a boost.

Some of the most popular ones are listed here, but feel free to search for more if none of them align with your interests—there are a lot to choose from out there!

Zdravko Lukovski from the Enlightenment Portal website has 10 exercises and activities that you can implement in your own life or encourage your clients to try in order to think more positively:

• Listen to your favorite music—it’s that easy! Music has a fairly unique ability to put you in a positive state of mind, so take advantage of that fact.
• Express your thankfulness and gratitude for all the good things in your life. Appreciate them, and write them down to help you remember.
• Remember to breathe. Breathe deeply, slowly, and mindfully to transport your mind to a positive, calm place.
• Don’t live according to a label—labels come from others, not from yourself, and you are so much more than a simple label could ever represent. Be authentic, and it will be much easier to be positive.
• Check your internal dialogue, and challenge that critical inner voice to make room for happiness.
• Engage in positive activities like meditation , yoga , hiking, playing a sport, or whatever other activity you enjoy.
• Take back control of the things you can change—and put in the effort required to actually change—but learn to accept the things you cannot change.
• Go easy on yourself. Don’t kick yourself when you’re down; everyone fails, and it doesn’t mean you’re not good enough.
• Pay attention to your diet, and ensure that you eat healthy food that will contribute to a healthy and positive mind.
• Embrace change—it’s happening whether we want it to or not, so it’s best to embrace it. Make an effort to step outside of your comfort zone (2015).

This list from Thought Catalog’s Kathy Mitchell (2017) has some of the same ideas as Lukovski, but she adds a few more activities as well:

• Listen to upbeat music.
• Have sex (that can certainly be an engaging and life-affirming activity!).
• Travel, even if it’s not very far—the point is to interact with different people and get to know other cultures.
• Eat healthy foods.
• Be thankful and cultivate gratitude.
• Journal and/or use a notebook to write things down—especially positive things.
• Breathe mindfully and deeply.
• Use positive words and avoid phrases like “I can’t” and “I won’t.”
• Practice positive affirmations or mantras.
• Try the Best Possible Self exercise (imagine yourself in your best possible future, and write about it).
• Volunteer and commit your time and efforts to helping others.
• Take control of the things you can, and accept the things you can’t.
• Remind yourself “Never a failure, always a lesson;” make every failure a learning opportunity.
• Try the mirror technique—say something positive about yourself (and truly mean it) every time you see yourself in the mirror.
• Socialize and spend time with others, including family, friends, your spouse or significant other, and new friends or acquaintances.

If you’re more interested in games you can play to boost positive thinking, try these suggested games from Mary Osborne (2017) at Live Strong.

Recognizing Positive Behavior

Gather your team (or family, friends, etc.) and review a list of a generic individual’s positive behaviors (like giving credit to others, smiling, saying thank you, and listening nonjudgmentally).

Next, ask players to identify their reactions to positive behaviors like these.

When everyone has listed their responses to these behaviors, talk about them as a group to show that engaging in positive behaviors like these will attract clients, customers, and coworkers rather than repel them.

The “Glad” Game

This game comes from the Disney movie Pollyanna, in which the main character actively cultivates positive thinking.

Have one person bring up a negative event, like losing a job or breaking up with a boyfriend or girlfriend.

The other players are challenged to turn the first person’s thoughts to the positive; for example, they can say something like, “ But now that I’ve lost my job, I’ll have more time to _______ .” The first person must come up with a word or phrase that fits the blank.

This game will encourage you to find the silver lining and look for opportunities instead of wallowing in despair.

Egg-Balancing Game

The egg-balancing game can be frustrating, but it can impart an important lesson in staying optimistic and open-minded.

Give your player(s) a raw egg and a flat, somewhat textured tabletop (use a tablecloth or placemat if you need to). Tell them to find a way to balance the egg in an upright position on the table. They might say it’s not possible, but assure them that it is!

Let them try for a while—they might actually be able to do it—but give them a small mound of salt to balance the egg in if they are struggling for too long. If you use the salt, remind them that this is an important thing to remember: sometimes things that seem impossible actually are possible when you think outside the box!

Hunt for Happiness

This game is described as a “positive-thinking scavenger game” and it can be used with both children and adults.

Have the players make a list of things that they feel make life worth living or, for younger children, things that make them smile.

Once everyone has a list ready, send them off on a scavenger hunt to collect as many items on the list as possible. If it’s too big to collect and bring back, you can mark your “collection” of it on the list.

You’ll have to get creative to check off everything on the list, especially abstract things like “love,” but that’s part of the challenge. As a bonus, it will also help you boost your creative thinking in addition to your positive thinking.

To read more about these games, click here .

For Children

There are even more games and activities to help children develop a positive mindset. If you’re a teacher, parent, coach, or anyone else who interacts with kids, give these activities a try.

Big Life Journal has a great infographic that lists the ways you can help children develop a positive attitude. You can find the whole blog post here , but we’ll outline the 7 activities they describe:

• Engage your child in loving-kindness meditation. You can teach him or her the four traditional phrases directed towards loved ones if you’d like: “May you feel safe. May you feel happy. May you feel healthy. May you live with ease.”
• Encourage your child to help others, whether that takes the form of assisting an elderly neighbor with yard work or chores, helping a friend with homework, or participating in a canned food, clothing, or toy drive.
• Have your child create and write in an “Awe Journal.” Tell them to write down any sights or moments from their daily life that they find beautiful, extraordinary, awesome, or just all-around wonderful.
• Encourage your child to set goals, visualize their path forward, and plan for obstacles before they come face-to-face with them (this is the WOOP approach: Wish, Outcome, Obstacle, Plan).
• Share your own positive experiences with your child. Laugh with them, hug them, and set aside quality time to simply be together.
• Identify your child’s strengths and encourage him or her to put them to good use and develop them further with productive, fun activities.
• Guide your child through the process of coming up with positive affirmations like, “I am kind. I am enough. I am loving. I am good.” (Cullins, 2018).

Another collection of activities that can help children (and the whole family) develop and maintain a positive mindset comes from Sharon Harding at the Rediscovered Families website:

• Keep “Quote Books,” or notebooks for your children to write in. Every week, choose a positive quote to share with your kids and encourage them to write it down along with their thoughts, drawings that correspond to the quote, or insights from a family discussion or activities based on the quote.
• Try the “Success of the Day” activity, in which each family member is encouraged to talk about a success they had that day, like helping someone, standing up for a peer, finishing a project, or committing (or receiving) a random act of kindness. Your children can keep a journal of their successes to look back on and draw inspiration from.
• Create Warm Fuzzy Jars for each of your children; whenever they do something kind or helpful, they can place a pom-pom ball in their jar to represent the warm fuzzy feeling they gave to another person. When their jar is full, they get to choose a special or fun activity to do—with either parent, both parents, their sibling, or the whole family.
• Write Morning Love Notes (sweet notes for them to read in the morning and get a good start to their day) for your children, and encourage them to write them for their siblings.
• Choose an Act of Kindness to help your kids understand the impact a simple kindness can have. Try something like shoveling a neighbor’s walkway when it snows, bringing a meal to a family in need, or volunteering.
• Creating art that helps them to manage their feelings and turn their mind towards the positive (more info here ).
• Have each family member create a Slinky Character Trait Person. Encourage each family member to identify some positive character traits in each other and write them on the slinky person. You can find more detailed instructions here .
• Help each child make a vision board to share their hopes, dreams, goals, and aspirations with each other.
• Complete the Buggy and Buddy motivational art activity to help your children boost their creative confidence and self-esteem .
• Make gratitude stones and encourage your children to practice gratitude every day. All you’ll need is a small, smooth stone and some paint to create a heart on the stone. Tell your children to carry them around and use them as a reminder to think about the things they are grateful for. You can also use them in other ways, detailed here .

If games and activities aren’t really your “thing,” there are lots of other ways to cultivate a positive attitude.

One effective technique is completing worksheets designed to help you develop a positive mindset.

A few of the many worksheets on this topic are described below.

Strengths Exploration

Becoming more positive can start with a fun and uplifting exercise—identifying your strengths.

This worksheet lists 36 individual strengths, with room to add 4 more, that you can use to pick out which strengths you embody. You can choose as many as you like, but try to keep the list to those traits that you think are your biggest strengths .

Once you have your strengths identified, move on to the rest of the worksheet: learning about your strengths in specific areas, how you apply them now, and how you can use them more often.

The second page concerns your relationships—romantic relationships, family relationships, and relationships with friends. There are three questions to guide you here:

• List the strengths you possess that help you in your relationships.
• Describe a specific time your strengths were able to help you in a relationship.
• Describe two new ways you could use your strengths in relationships.

On the third page, you will answer the same questions but with your profession in mind instead of relationships.

The fourth page repeats these questions but with a focus on personal fulfillment (hobbies, interests, pleasurable activities).

You can find this worksheet here .

Gratitude Journal

Cultivating a regular practice of gratitude will help you to become more positive, and this worksheet will guide you in establishing your practice.

First, the instructions for the sheet are as follows: “Two times a week, write a detailed entry about one thing you are grateful for. This could be a person, a job, a great meal with friends, or anything else that comes to mind.”

Next, the worksheet includes some tips for effective journaling, like:

• Don’t rush to write down the first things that come to your mind. Take time to truly think about what you’re grateful for. Expect each entry to take between 10-20 minutes.
• Writing about the people who you’re grateful for tends to be more powerful than writing about things.

To help get you started, you can use one of the journaling prompts listed in the worksheet, including:

• Someone whose company I enjoy…
• A fun experience I had…
• A reason to be excited about the future…
• An unexpected good thing that happened…

The next two pages provide you space to write up to four entries. It’s best if you get a journal specifically for this purpose, but this space can get you started until you obtain a journal.

Click here to download this worksheet .

Positive Journal

Similar to the gratitude journal, a positive journal is an effective way to use journaling to improve your mindset.

The worksheet encourages you to make a point of recognizing positive experiences throughout your day, however big or small. At the end of each day, use the worksheet to record three positive things that happened.

It’s good to have an actual journal for your positive entries (either the same journal you use for recording the things you are grateful for or a separate one), but this worksheet includes space for entering three positive things for 7 days to help you get started.

Click here to read the instructions in more detail.

Protective Factors

The Protective Factors worksheet will get you thinking about all of the positive traits, attributes, and skills that contribute to your resilience and overall mental health. Identifying these factors is essential to knowing when and how to use them.

The instructions are to review each of the protective factors listed and marking where you are on the scale (from weak to strong). These factors include:

• Social Support
• Coping Skills
• Physical Health
• Sense of Purpose
• Self-Esteem
• Healthy Thinking

Once you have given thought to each protective factor, the next page poses some questions about them:

• Which protective factor has been the most valuable to you during difficult times?
• Specifically, how have you used this protective factor to your advantage in the past?
• What are the two protective factors that you would like to improve?
• Describe how things might be different if you able to improve these protective factors.
• List specific steps or actions that might help to make these goals a reality.

To download this worksheet and learn about your own protective factors, click here .

Looking Back, Looking Forward

This worksheet will help you to identify times in your life when things have gone well, when you got things right, and when you thrived.

First, for the “Looking Back” portion, you will be instructed to choose a timeframe to reflect on (for example, “the past year” or “since starting my new job”).

Next, you will answer several questions about the positive events and accomplishments from this time period, including:

• List your accomplishments from this timeframe, even if they seem minor.
• Describe a great day from this timeframe. What made this day special?
• How have you grown, or what lessons did you learn, during this timeframe?
• What are you grateful for from this timeframe? Try to list at least three examples.
• What was a challenge that you overcame during this timeframe?

For the “Looking Forward” portion, you will complete a similar exercise but with a future time period in mind.

Instead of the questions above, you will answer these five questions:

• What would you like to achieve during this timeframe?
• What are you looking forward to during this timeframe? Try to list at least three examples.
• What relationships would you like to strengthen during this timeframe?
• What can you do to help others during this timeframe?
• Ideally, how will your life be different at the end of this timeframe? Give specifics.

Once you have completed this worksheet, you will have a list of good things and accomplishments already behind you, and a list of good things you have to look forward to and work towards. Click here to get started.

Why I’m Grateful

This is a great worksheet for cultivating gratitude, and it can be used with children or adults.

It lists six prompts for you to complete that will help you focus on the good things in your life:

• I am grateful for my family because…
• Something good that happened this week…
• I am grateful for my friendship with… because…
• I am grateful for who I am because…
• Something silly that I am grateful for…
• Something else I am grateful for…

To start thinking about all the things you have to be grateful for, click here .

Positive Activities for Behavioral Activation

This worksheet is focused on the therapeutic technique of behavioral activation—encouraging the patient to get more active, engage in positive activities, and gain the rewards inherent in these activities.

It instructs you to create a list of activities that you find personally rewarding and leaves space for you to do so.

Next, it instructs you to rate the ease of each activity on a scale from 1 (difficult) to 10 (easy) and the reward you get from each activity on a scale from 1 (not at all rewarding) to 10 (very rewarding).

Completing this worksheet will leave you with a list of activities that you can refer to whenever you need a quick boost, and help you learn about what you enjoy most.

Click here to download this worksheet.

Positive Experiences

The Positive Experiences worksheet is a simple one in theory, but it can be difficult to actually complete. The difficulty comes with an equivalent reward though; you can get a great boost in your mood, self-esteem, and self-confidence from completing it.

The only instruction is to consider each of the positive traits listed and write briefly about times when you have displayed each of them.

The positive traits include:

• Selflessness
• Determination

If you’re feeling particularly down, you may be tempted to skip one or two, but fight this urge! You have definitely displayed each of these traits at one time or another—don’t sell yourself short!

Positive Steps to Wellbeing

This resource is actually a handout, but you can certainly make it interactive by taking notes or using check marks to indicate what you have tried, or what you would like to try.

It lists 12 things you can do to improve your wellbeing. These 12 activities include:

• Being kind to yourself
• Exercise regularly
• Take up a hobby and/or learn a new skill
• Have some fun and/or be creative
• Help others
• Eat healthily
• Balance sleep
• Connect with others
• Beware drink and drugs
• See the bigger picture
• Accepting: “It is as it is”

To read more about how each of these activities contributes to your wellbeing, download the handout here .

Positive Self-Talk/Coping Thoughts Worksheet

The positive self-talk/coping thoughts worksheet is a great way to turn your focus from the negative to the positive and come up with positive statements you can use to cope in future stressful or difficult situations.

Example coping thoughts and positive statements listed on the worksheet include:

• Stop, and breathe, I can do this.
• This will pass.
• This feels bad, and feelings are very often wrong.
• I can feel bad and still choose to take a new and healthy direction.
• I feel this way because of my past experiences, but I am safe right now.

After reading the example statements, the worksheet encourages you to write down some coping thoughts or positive statements for difficult or distressing situations in your life. You can write them directly on the worksheet, but it may be most helpful to copy them onto a note card and carry them with you.

While we’re on the subject of positive statements, we should also mention that quotes and affirmations can be an excellent way to encourage positive thinking.

Affirmations

If you’re interested in affirmations, try the Mind Tools Content Team’s (n.d.) list of positive thinking affirmations:

• I have plenty of creativity for this project.
• My work will be recognized in a positive way by my boss and colleagues.
• I can do this!
• My team respects and values my opinion.
• I am successful.
• I am honest in my life, and my work.
• I like completing tasks and projects on time.
• I’m grateful for the job I have.
• I enjoy working with my team.
• I’m bringing a positive attitude to work every day.
• I am excellent at what I do.
• I am generous.
• I am happy.
• I will be a leader in my organization.

If none of these appeal to you on a deep level, refer to their tips on developing your own personal affirmations:

• Think about the areas of your life that you’d like to change.
• Write affirmations that are credible and achievable (based on reality).
• Use your affirmations to turn negative into positive (note a persistent negative thought and choose an affirmation that is the opposite).
• Write your affirmations in the present tense—affirm yourself in the here and now, not a vague future version of yourself.
• Say it with feeling! Your affirmations should be personally meaningful to you (Mind Tools Content Team, n.d.).

If you’re having trouble coming up with your affirmations or you just like to hear a different perspective on positive thinking, you might find some quotes helpful.

Lydia Sweatt (2017) from Success.com shares 13 great quotes on optimism and having a positive attitude.

“Optimism doesn’t wait on facts. It deals with prospects.”

Norman Cousins

“Be fanatically positive and militantly optimistic. If something is not to your liking, change your liking.”

Rick Steves

“No pessimist ever discovered the secrets of the stars, or sailed to an uncharted land, or opened a new heaven to the human spirit.”

Helen Keller

“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.”

Noam Chomsky

“One of the things I learned the hard way was that it doesn’t pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself.”

Lucille Ball

“An optimist understands that life can be a bumpy road, but at least it is leading somewhere. They learn from mistakes and failures, and are not afraid to fail again.”

Harvey Mackay

“Optimism is a kind of heart stimulant―the digitalis of failure.”

Elbert Hubbard

“Things turn out best for the people who make the best of the way things turn out.”

John Wooden

“Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight.”

Benjamin Franklin

“Optimism refuses to believe that the road ends without options.”

Robert H. Schuller

“What is hope but a feeling of optimism, a thought that says things will improve, it won’t always be bleak [and] there’s a way to rise above the present circumstances.”

Wayne W. Dyer

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

Winston Churchill

“Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.”

Martin Luther

Quotes can be fantastic motivators, but you probably agree that a rousing speech or inspiring video can be even more effective.

Check out these TED Talks and YouTube videos on positive thinking when you need a boost.

Jim Rohn’s A Positive Attitude Attracts Success

Brendon Burchard’s How to Reprogram Your Mind (for Positive Thinking)

Carol Dweck’s TED Talk The Power of Believing That You Can Improve

Shawn Achor’s TED Talk The Happy Secret to Better Work

If you’re more of a fan of books than videos, never fear—we’ve got book recommendations too!

Here are just a few of the many books on developing a positive mindset:

• Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment by Martin E. P. Seligman ( Amazon )
• Attitude: Your Most Priceless Possession by Elwood N. Chapman ( Amazon )
• The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life by Shawn Achor ( Amazon )
• Mindset: The New Psychology of Success by Carol S. Dweck ( Amazon )
• Getting Back to Happy: Change Your Thoughts, Change Your Reality, and Turn Your Trials into Triumphs by March Chernoff and Angel Chernoff ( Amazon )
• Learned Optimism: How to Change Your Mind and Your Life by Martin E. P. Seligman ( Amazon )
• Mindset: How Positive Thinking Will Set You Free & Help You Achieve Massive Success in Life by Benjamin Smith ( Amazon )
• Hard Optimism: How to Succeed in a World Where Positive Wins by Price Pritchett ( Amazon )

17 Top-Rated Positive Psychology Exercises for Practitioners

Expand your arsenal and impact with these 17 Positive Psychology Exercises [PDF] , scientifically designed to promote human flourishing, meaning, and wellbeing.

Created by Experts. 100% Science-based.

If you’re still with me after this very long read, thanks for sticking with it! I hope you will find that the time invested in reading this piece was worth the information you gleaned from it.

The one takeaway from this piece that I really hope sticks with you is this: Positive thinking is a powerful tool that can result in a lot of benefits for you and those around you; however, thinking positive 100% of the time is unrealistic and could even be disastrous.

We have a lot of different emotions and thoughts, and we have such a wide variety for a reason. There are times when being a bit pessimistic can help us, and it is a good idea to let out the negative emotions you experience once in a while (especially if the alternative is bottling them up).

If you’re an optimist by nature, cultivate gratitude for your inherent positivity, but make sure you don’t push aside the negative feelings that crop up. They’re part of life too.

If you’re a pessimist by nature, don’t despair of ever thinking positively. Try a few of the techniques that seem most applicable and give yourself a break if it takes some time. Remember, the goal is not to become a “ Pollyanna ,” but to become the best version of yourself that you can be and maintain a healthy and happy mental state.

How do you feel about the positivity movement? Are you naturally optimistic, pessimistic, or somewhere in between? Do you have any thoughts about how to cultivate a positive mindset? Let us know in the comments section below!

Thanks for reading, and best of luck in developing a positive mindset!

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

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• Mind Tools Content Team. (n.d.). Using affirmations: Harnessing positive thinking. Mind Tools. Retrieved from https://www.mindtools.com/pages/article/affirmations.htm
• Mitchell, K. (2017). 15 positive thinking exercises & activities to transform your life. Thought Catalog. Retrieved from https://thoughtcatalog.com/kathy-mitchell/2017/03/15-positive-thinking-exercises-activities-to-transform-your-life/
• O’Baugh, J., Wilkes, L. M., Luke, S., & George, A. (2003). ‘Being positive’: Perceptions of patients with cancer and their nurses. Journal of Advanced Nursing, 44 , 262-270.
• Osborne, M. (2017). Positive thinking games. Live Strong. Retrieved from https://www.livestrong.com/article/14685-goal-setting-in-relationships/
• Power of Positivity. (n.d.). 5 inner characteristics of a positive thinker. Power of Positivity. Retrieved from https://www.powerofpositivity.com/5-inner-characteristics-positive-thinker/
• Rao, S. (2004). Faculty attitudes and students with disabilities in higher education: A literature review. College Student Journal, 38 , 191-198.
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• Seligman, M. E. (2006).  Learned optimism: How to change your mind and your life . Vintage.
• Spiegel, D., Butler, L. D., Giese-Davis, J., Koopman, C., Miller, E., DiMiceli, S., Classen, C. C., Fobair, P., Carlson, R. W., & Kraemer, H. C. (2007). Effects of supportive-expressive group therapy on survival of patients with metastatic breast cancer: A randomized prospective trial. Cancer, 110 , 1130-1138.
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The Power Of Positive Thinking For Your Life And How To Achieve It

When we face obstacles in life, the outcome is often dependent on how we perceive and react to the situation. An increasingly large number of studies show that learning to develop a positive, productive mindset can help you navigate difficult times and grow as a person. Positive thinking, which can be defined as a way of looking at yourself and the world around you with optimism, confidence, and enthusiasm, can be a powerful force in your life. It is a mindset that can often be nurtured with the right approach. It can be helpful to get regular exercise, check in on yourself regularly, utilize affirmations, and practice mindfulness. Working with an online or in-person therapist can also empower you to effectively shift your mindset.

What is positive thinking?

Positive thinking can be considered a way of perceiving your circumstances and surroundings through an optimistic, affirmative lens. It is an attitude that can help you see the good in every situation, or at least avoid dwelling on the negative aspects. Positive thinking can result in an improved mood and other mental health benefits. A positive outlook can even reduce symptoms of physical health challenges. 

Positive thinking can be heavily influenced by self-talk, or the way we narrate our own lives. When practicing positive thinking, your self-talk will likely take on a hopeful, optimistic view. For example, if you have a job interview that did not go the way you wanted, negative thinking may tell you that there is no way you will get the job and the interview was a waste of time. Positive thinking, however, might flip the narrative to remind you that even if you do not get the job, it was a good experience, and you will be even more prepared for the next job interview.

As you can see, the way you frame the narrative in your mind can greatly influence your emotional response to an event. Positive thinking and self-talk can make even bad situations seem more manageable and lessen the emotional impact these events may have on you.

The benefits of positive thinking

By actively working toward a more positive attitude, you may reduce stress and anger and improve happiness and overall life satisfaction. Cultivating positivity can improve your productivity and give you the confidence to overcome challenges that are thrown your way.

Another proven  benefit of positive thinking can be decreased depression symptoms . Not only can positive thinking lead to greater happiness, but it can often help you look at the big picture instead of getting bogged down by potentially negative details.

Research suggests that positive thinking can also have physical health benefits, such as improved cardiovascular health and  increased lifespan . It is thought that these benefits may be produced by lower levels of stress. High stress levels can negatively impact the immune system and other important bodily functions. 

Tips for positive thinking

Like any lifestyle change, positive thinking can be a hard habit to start. But with consistency, you can practice positive thinking in your everyday life. Follow these tips to start on your positivity journey.

Do some digging

In most cases, beginning a practice of positive thinking does not require an entire mental overhaul. Rather, it can help to identify the circumstances and emotions that cause you to think negatively and write them down so you can remember them. This list may include situations like your daily commute to work, a weekly meeting with a colleague, or even just a trip to the grocery store—anything that causes you to think negatively about your circumstances.

You might start small by committing to changing your thoughts toward one of the things on the list and try to practice positive thinking during that situation. Once you feel you have a grasp on positivity in one area of your life, you can expand it into the other areas you’ve identified. 

Check in with yourself

It may take time for you to change your mindset, and there will likely still be times when you find yourself having a primarily negative outlook. Because of this, it can help to check in with your thoughts and emotions frequently. If you find that you’re focused on the negative in your life, it can be helpful to think about the circumstances that brought about this mindset. This can help you identify similar situations in the future in which you might start to think negatively. You can check in with yourself through a daily journal, regular meditation, or simply asking yourself how you feel each day. 

In general, exercise has proven benefits for both mental and physical health. One way exercise can affect your outlook is through the release of endorphins . Endorphins can be defined as hormones that are released during exercise. They typically promote relaxation and happiness. 

In addition to the endorphin boost exercise can give you, physical activity often reduces anxiety, which can make positive thinking easier. When you are in a calm state of mind, you may be better able to develop a new perspective. Getting into a regular exercise routine can also boost your self-esteem, which may help you maintain confidence.

Look for the lesson

It can be normal to have a negative reaction when you make a misstep or experience failure. When this happens, though, try to look for a lesson. If you missed an important deadline at work, you might think about what you can do in the future to prevent this from happening. By looking for the lesson in every mistake, and thus using your mistakes as learning experiences to improve yourself, you can put a positive frame on a negative experience.

Utilize affirmations

Positive self-talk can improve performance on tasks, boost self-esteem, and enhance mood. Repeating affirmations to yourself in the morning can put you in a positive frame of mind for the whole day. You might choose to start your morning by looking at yourself in the mirror and saying something uplifting, like “Today will be a great day.”

You can also utilize an affirmation that’s more personalized to your life. If you do not feel comfortable saying them out loud, you can write affirmations in a journal. Either way, starting your day with a positive affirmation can set the right tone and help you continue thinking positively all day.

Practice mindfulness

Focusing on the present moment can also help with positive thinking by eliminating distractions related to past or future events. Mindfulness is usually centered around bringing your awareness to your current thoughts, feelings, and surroundings. By quieting your mind and focusing on the present, you can relax and re-center, potentially giving yourself the opportunity to develop a fresh perspective without the worries we tend to accumulate throughout the day. 

Surround yourself with positive people

Do you have people in your life with whom you tend to engage in negativity or commiseration? Interacting with people who have a negative mindset can influence your thoughts and behaviors, possibly making it hard for you to foster positivity. If you have people like this in your life, try to change the tone of your conversations to focus on the positive aspects of your circumstances. You can also try to spend most of your time with people who practice positive thinking themselves. This can reinforce the outlook you’re trying to cultivate. 

Practice self-care

Often, we are so busy with work, school, relationships, and other obligations that we do not take time for ourselves. Self-care can be a necessary component of mental and physical wellness, often helping to empower us, provide us with confidence, and value ourselves highly. It can remind us that we are worth caring for and deserving of compassion. Taking some time for yourself and your hobbies can help you recharge your batteries, improve your health, and develop a positive mindset. 

Benefits of online therapy

If you’d like help fostering positivity in your life, consider utilizing an online therapy platform like  BetterHelp . With online therapy, you can connect with a therapist remotely through video call, voice call, or online chat, which can help you avoid potentially negative experiences like traffic and sitting in a crowded waiting room. Your therapist can also help you get useful resources, such as at-home exercises that can assist you in practicing positivity on your own time.

Effectiveness of online therapy

Research shows that online therapy can help individuals shift their outlook, even in the face of significant life challenges. For example, in one study, researchers found that online therapy could help participants who were living with chronic pain develop a more positive mindset. Participants generally reported elevated levels of happiness and reduced depression, both immediately after treatment and at a six-month follow-up.  

What is the power of positivity?

The power of positive thinking refers to the benefits of looking at the world through a positive, affirmative lens. This attitude can help you see the positives in every situation and can lead to an improved mood and other physical and mental health benefits. Positive thinking does not necessarily mean you ignore the negatives in your life, but rather having an attitude of confidence and optimism even when things go wrong. 

What are the 5 advantages of positive thinking?

The benefits of positive thinking may include lower rates of depression, greater resistance to illnesses, better coping skills during times of hardship, increased life span, and reduced risk of physical health problems, including death from cancer, respiratory conditions, cardiovascular disease, stroke, or infections.

Does positivity give you energy?

Positivity may not directly give you energy, but it can improve other areas of your life that can make you feel ready to take on the day. For example, positive thinking can improve depression symptoms , and depression and sleep are closely linked . People with insomnia may be as much as ten times more likely to develop depression, and among people with depression, 75% of them have trouble falling or staying asleep. If someone with depression practices positivity and it improves their symptoms, they may sleep better, which can increase energy.

What are the healing powers of positive thinking?

It may be overstating the effects of positivity to say it has healing powers, but it may have benefits that can affect physical health. Recent research shows that positive thinking can have many health benefits , including increased lifespan, possibly due to decreased stress levels. 

Why is positivity better than negativity?

Although the reasons why positivity has a positive benefit on physical health are not entirely understood, research shows that there is a strong link between them . It may be because positive thinking makes people better able to deal with hard times, defending the body against the inflammatory damage of stress. Or, it may be that people who tend to think positively may make better decisions when it comes to their health. Some recent research concluded that the presence of optimism has less of an impact on physical health than the absence of pessimism .

What are examples of positive power?

The power of positive thinking can come from the type of positive thinking you use. For example, if you focus on self-encouragement, you can become your own cheerleader. If you’re focusing on self-affirmation, you may become more confident. Thinking about past mistakes and telling yourself that you did your best can help you move forward while focusing on the future can help you stay focused on future success.

What are the three C's of positive thinking?

The three C’s of positive thinking are catch, check, and change. The first C, catch, refers to catching or tuning into your negative thoughts. If you have an unhelpful thought as you go about your day, try to identify it as such. Then, check it. Take a step back and analyze what you were thinking. Ask yourself, is there another way to look at the situation? How likely is the negative outcome you’re worried about? What would you tell a friend who was thinking this way? Finally, change them. How can you reframe the situation? See if you can turn your negative thought into a positive one. 

What are the 10 traits of positive thinking?

People who are positive thinkers have many traits, and no two people are the same. Ten traits that positive thinkers might have include optimism, acceptance, resilience, integrity, gratitude, self-confidence, happiness, forgiveness, perspective, and empathy.

What are 3 ways of positive thinking?

There are many ways of positive thinking, but there are three ways to think about it: past, present, and future-focused positive thinking. Positive thinking focused on the past may mean putting a positive spin on difficult things that happened while still acknowledging that the situation was difficult. For example, if you didn’t get a job you interviewed for, you can tell yourself that you learned valuable lessons for the next time.

Positive thinking that focuses on the present can help you face current challenges and notice what is good about your life. You might think about how lucky you are to have your friends, focus on a recent good meal, or witness the beauty of the moon's shine at night. 

Future-focused positive thinking can help you get excited about the future. For example, think about what you can accomplish if you continue to work towards your goals or an event to which you have to look forward.

How do you attract positive energy from the universe?

There is no scientifically proven way to control the energy from the universe, but some may believe that the best way to get positive energy is to put out positive energy. This can be as simple as sending a relevant but happy message via your social media account or similar technologies or mailing a written card to a friend. Whether you call it karma or just focus on creating joy through your web browser, things can seem more positive when you try to see them that way.

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The Power of Positivity

Why is positivity so important and how do you grow yours find out here..

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Positivity refers to our tendency to be optimistic in life. This is in contrast to negativity, which is all about thinking, feeling, and doing negative things. When we have positivity, we might think positive, have positive emotions, and do positive things.

Positivity can lead to better mental health and well-being (take the well-being quiz here ). For example, self-directed positive thinking can buffer us from the effects of stress (Taylor & Brown, 1994). So try being positive toward yourself, for example, by building your self-compassion skills.

Future-oriented positivity can also be powerful. For example, optimism can lead to better social relationships and a better ability to cope with stress (Taylor & Brown, 1994).

Examples of Positivity

Here are some examples to help you use the power of positivity in your life.

• Self-oriented positivity: “I'm a good person.”
• Other-oriented positivity: “My friends aren't perfect, but they are there for me when I need them.”
• Gratitude : “I’m so lucky to have such a great husband."
• Paying attention to the positive: “That movie was so cool.”
• Savoring: “That vacation last year made me feel so relaxed and connected.”
• Future-oriented positivity: “I'm looking forward to my friend's 'Friendsgiving' this year.”

Brain Training and Positivity

Research has shown that we can improve cognitive function in ways that boost positivity. For example, computerized training that leads people to focus on the positive over the negative contributes to positive outcomes (Wadlinger & Isaacowitz, 2008).

Power of Positivity Practices

Here are some practices that can help you increase your positivity.

1. Write a self-compassion letter

Being comfortable with yourself—and showing yourself some compassion—can make it easier to find, express, and receive positivity. To build your self-compassion, try writing yourself a self-compassion letter (Shapira & Mongrain, 2010). In this letter, you say nice things to yourself and give yourself a break for anything that you might have been judging yourself for.

2. Practice positive reappraisal

Positive reappraisal is an emotion regulation strategy that involves trying to reframe the situation to find its benefits and decrease our negative emotions.

3. Practice gratitude

Gratitude journals and lists are good ways to grow positivity. Just try to think of something you're grateful for each day or every few days to boost your gratitude.

4. Try doing a positivity meditation

Mindfulness meditation has become wildly popular. But what about positivity meditations? These can help you focus your thoughts on the positive and improve your mood. You can find several of these meditations on YouTube.

When Positivity Might Backfire

It turns out that forcing people into positivity can backfire. For example, putting pessimists into a positive mood not only hurts performance, but it can also actually make them feel more anxious . Sometimes we use worry and other negative outcomes to help us. Also, suppression and other forms of emotional avoidance are not good for well-being. So if positivity doesn't feel right for you, or doesn't feel right in a specific situation, that's okay.

How to Boost the Power of Positivity

Sometimes we just need to get our minds open and ready to think more positively. Here are a few questions to ask yourself:

• What positive qualities do you have?
• What strengths do you have?
• What are you grateful for?
• What do you have to look forward to (or what can you create so you do have things to look forward to)?

In Sum: Capitalizing on the Power of Positivity

If you want more positivity, you can build it. Just be sure not to force positivity when it doesn't feel right. The more you practice skills that generate positivity, the happier you can become.

Created with content from The Berkeley Well-Being Institute.

Taylor, S. E., & Brown, J. D. (1994). Positive illusions and well-being revisited: separating fact from fiction.

Wadlinger, H. A., & Isaacowitz, D. M. (2008). Looking happy: The experimental manipulation of a positive visual attention bias. Emotion, 8(1), 121.

Shapira, L. B., & Mongrain, M. (2010). The benefits of self-compassion and optimism exercises for individuals vulnerable to depression. Journal of Positive Psychology, 5, 377-389.

Norem, J. K., & Chang, E. C. (2002). The positive psychology of negative thinking. Journal of clinical psychology, 58(9), 993-1001.

Tchiki Davis, Ph.D. , is a consultant, writer, and expert on well-being technology.

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Essays About Attitude: Top 5 Examples Plus Prompts

Your attitude and demeanor affect all aspects of your life. We have found an inspiring list of essays about attitude to help you choose your own angle.

Attitude refers to a person’s way of thinking about something that affects their behavior. One can say that the proper attitude is vital to leading a fruitful life, whatever that might be for specific individuals. A “good” attitude and a positive outlook can better ascertain success, while a “bad” attitude predisposes a person to fail.

One’s attitude is founded upon knowledge, beliefs, and feelings and reflected in behavior. However, it is also shaped by your experiences.

If you want to write an essay about attitude, here are 5 essay examples and 5 prompts we have prepared to make the process easier for you. 

For help with your essays, check out our round-up of the best essay checkers .

1. Attitude changes everything – it can change your life by Kate Darbyshire Evans

2. 6 ways to banish negative thoughts by emily co, 3. our life is a reflection of our attitude. by iqra shehzadi, 4. watch your attitude: your students are counting on you by amber chandler, 5. how to develop a positive attitude in the workplace by jennifer post, 5 writing prompts on essays about attitude, 1. why is a good attitude so important, 2. how can you change your attitude for the better, 3. is a bad attitude really as detrimental as it is said to be, 4. how has your attitude affected your life, 5. does attitude reflect character.

“Attitude changes everything. Change your attitude, and you can change your life. You cannot always control what happens to you in life but you can always control how you respond to the challenges or difficult situations you encounter. The attitude you approach anything with is entirely your choice. The way you choose to respond mirrors your attitude and so by changing your attitude you can change your perspective and change your life.”

Evans talks about how genuinely present one’s attitude is in the different aspects of their life. It can, quite literally, “change your life.” Regardless of your challenges, Evans believes that a positive attitude can help you steady your course and maintain a good life. She also gives readers tips on developing a good attitude and a more positive outlook on life, including being more grateful, not taking life too seriously, and stepping out of your comfort zone. 

“It’s easy to become jaded when life gets tough, but don’t get caught up in negative thoughts because it may hinder your progress. Seeing the world as a glass half empty may lead you to give up easier and not try as hard because you may think that it’s pointless to even make an attempt.”  

In this short essay, Co lists down a few ways in which we can maintain a positive attitude by keeping negative thoughts out of our minds. These include keeping a gratitude journal, keeping good company, being around animals, and looking for new hobbies. Co believes these activities help promote positivity so that we are not as affected when life gets challenging. You might also be interested in these essays about discipline .

“Our mind has sufficient bandwidth to focus on one thought at a time. All you must do is keep it attentive on inspiring thoughts until you achieve your goal or establish a new habit. After adopting a positive attitude, I have noticed amazing changes all around. I also have noticed a major boost in my confidence and I feel more capable of taking on new projects and challenges which might have formerly been outside my comfort zone.”

Shehzadi reflects on the importance of a positive attitude. She briefly goes over its benefits, like increased confidence and reduced stress. To develop a better attitude, surround yourself with positive people. From there, you can practice kindness, patience, and tolerance. As our attitude reflects itself in how we live, a positive attitude leads to a more productive life. Training your mind to be positive is an excellent investment for your well-being, both mentally and physically. 

“It’s human nature to express ourselves, sure, but I think adults underestimate the impact our ‘attitudes’ have on our own children and students. As we deal with the new variants, head back to school and face another uncertain school year, our attitudes are going to shape the experiences of our students. Why not make a concerted, intentional effort to be the one place where your students can let their guard down and take a break from the attitudes that are everywhere?”

Chandler, an educator, discusses the importance of the right attitude in an environment with kids and the importance of setting a good example. She believes that an authentic, positive attitude helps students thrive, but she also stresses the importance of empathy. To her, the ideal attitude is positive, practical, humble, and empathetic. She wants adults to be more mindful of their attitude, especially in front of kids- they may have certain mannerisms or habits that children will quickly pick up on.

“Not everyone is going to be positive all the time. That’s an unrealistic idea. But even when people are down and at their most negative, there are things one can do to deal with those emotions and actions around the office to keep them from impacting others. Even if it’s just one co-worker causing an issue, take matters into your own hands for your own happiness at work.”

Post’s essay elaborates on the importance of having an attitude suited to your work. Like in Co’s essay, Post discusses certain things we can do to improve our attitude and make us more productive in the workplace. Most significantly, she says that simply saying “yes” more can help develop a better attitude. Even if we cannot always be positive, Post wants us to maximize the positivity in every situation, to look at it from a “glass half full” perspective.

Everyone talks about how the proper attitude helps you go far in life, but how does this work? In your essay, you can explore what makes attitude so vital. You can find examples where people have improved their attitude and attribute it to real-life benefits such as happiness or success. You can also check out these essays about character .

Many people often talk about fixing their attitude and getting out of bad habits. You can use the sample essays to decide which methods you can adopt to improve your attitude. Keep your selection short, simple, and meaningful. Do you think they could be successfully applied to anyone?

Would you say that a good attitude is as important as people say it is? And does a bad attitude indeed dictates one’s fortune or misfortune? Based on research and your own beliefs, decide on your position and provide evidence to support your argument.

Write about something as simple as the effects of your attitude on your life. How does your outlook on life affect you? Do you feel that your attitude is helping you live your life well? Do you think there is anything that you can change to optimize your daily life? Try and provide examples of when a different attitude may have produced a different outcome in a scenario.

Often people are told they have a bad attitude and are misjudged for it. However, is their attitude a true reflection of their character or simply masking a hidden agenda? Think of examples when people may be misjudged by their attitude, or perhaps their behavior was misconstrued, and discuss how difficult it is to remedy this after the event. There are numerous examples of this in literature that you can reference. If you cannot think of a real-life example pick one from an appropriate piece and discuss the character’s attitude, and others’ perceptions of them.

Tip: If writing an essay sounds like a lot of work, simplify it. Write a simple 5 paragraph essay instead.

Martin is an avid writer specializing in editing and proofreading. He also enjoys literary analysis and writing about food and travel.

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Positive thinking: Stop negative self-talk to reduce stress

Positive thinking helps with stress management and can even improve your health. Practice overcoming negative self-talk with examples provided.

Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic — and it may even affect your health.

Indeed, some studies show that personality traits such as optimism and pessimism can affect many areas of your health and well-being. The positive thinking that usually comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don't despair — you can learn positive thinking skills.

Understanding positive thinking and self-talk

Positive thinking doesn't mean that you ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information or expectations due to preconceived ideas of what may happen.

If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.

The health benefits of positive thinking

Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:

• Increased life span
• Lower rates of depression
• Lower levels of distress and pain
• Greater resistance to illnesses
• Better psychological and physical well-being
• Better cardiovascular health and reduced risk of death from cardiovascular disease and stroke
• Reduced risk of death from cancer
• Reduced risk of death from respiratory conditions
• Reduced risk of death from infections
• Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.

Identifying negative thinking

Not sure if your self-talk is positive or negative? Some common forms of negative self-talk include:

• Filtering. You magnify the negative aspects of a situation and filter out all the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. That evening, you focus only on your plan to do even more tasks and forget about the compliments you received.
• Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
• Catastrophizing. You automatically anticipate the worst without facts that the worse will happen. The drive-through coffee shop gets your order wrong, and then you think that the rest of your day will be a disaster.
• Blaming. You try to say someone else is responsible for what happened to you instead of yourself. You avoid being responsible for your thoughts and feelings.
• Saying you "should" do something. You think of all the things you think you should do and blame yourself for not doing them.
• Magnifying. You make a big deal out of minor problems.
• Perfectionism. Keeping impossible standards and trying to be more perfect sets yourself up for failure.
• Polarizing. You see things only as either good or bad. There is no middle ground.

Focusing on positive thinking

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you're creating a new habit, after all. Following are some ways to think and behave in a more positive and optimistic way:

• Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you usually think negatively about, whether it's work, your daily commute, life changes or a relationship. You can start small by focusing on one area to approach in a more positive way. Think of a positive thought to manage your stress instead of a negative one.
• Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
• Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
• Follow a healthy lifestyle. Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 5- or 10-minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. Get enough sleep. And learn techniques to manage stress.
• Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
• Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you. Think about things you're thankful for in your life.

Here are some examples of negative self-talk and how you can apply a positive thinking twist to them:

Practicing positive thinking every day

If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.

When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

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• Forte AJ, et al. The impact of optimism on cancer-related and postsurgical cancer pain: A systematic review. Journal of Pain and Symptom Management. 2021; doi:10.1016/j.jpainsymman.2021.09.008.
• Rosenfeld AJ. The neuroscience of happiness and well-being. Child and Adolescent Psychiatric Clinics of North America. 2019;28:137.
• Kim ES, et al. Optimism and cause-specific mortality: A prospective cohort study. American Journal of Epidemiology. 2016; doi:10.1093/aje/kww182.
• Amonoo HL, et al. Is optimism a protective factor for cardiovascular disease? Current Cardiology Reports. 2021; doi:10.1007/s11886-021-01590-4.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed Oct. 20, 2021.
• Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones & Bartlett Learning; 2021.
• Seaward BL. Cognitive restructuring: Reframing. Managing Stress: Principles and Strategies for Health and Well-Being. 8th ed. Burlington, Mass.: Jones & Bartlett Learning; 2018.
• Olpin M, et al. Stress Management for Life. 5th ed. Cengage Learning; 2020.
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