I don’t know about you, but I’m finding it pretty hard to stay optimistic at the moment. Economic, political and social dramas just keep coming! I’m usually a naturally positive thinking person but even I have been feeling more negative and have to stop myself mentally spiralling when yet another problem hits.
Like most people I’ve gone through challenges in life, particularly losing my dad and sister to cancer, and have had to turn to ways to keep going. As a learning junkie, I am always on the look out for new techniques to help up-level my thoughts and keep in a more optimistic frame of mind.
In this post, I’m going to share 8 of my tried and tested ‘go to’ positive thinking hacks with you.
But first, let’s dive into why erring on the side of positivity is so important.
What is Positive Thinking, Really?
Let me dispel some myths here. When we talk about positive thinking it doesn’t mean that you go around all day everyday smiling like a cheshire cat, manically happy and upbeat all the time. Meanwhile ignoring anything that’s negative or difficult to deal with. That would be a little bit tiring, counter productive and probably a bit annoying for those around you!
When you have a healthy positive mindset it‘s not that you believe that difficulties, obstacles and challenges don’t happen, but you will approach them in a different way. You will have a best case scenario first approach. Where you will believe the most likely outcome is the one that is more favourable. You also can have an action oriented response. So if you see a negative outcome, you will immediately look for ways to counteract it with little, if any, wallowing in negative energy.
Why is Positive Thinking so Beneficial?
It’s been proven that thinking positively is a good thing for many aspects of your life.
Health – The Mayo clinic reported that there are multiple physical and mental health benefits. Researchers are not sure why a positive attitude has such an impact but surmised that ‘having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body’.
Confidence – If you are more positive about yourself and what you do, you automatically feel more confident and able to face the world. Mind and body positivity can be a crucial aspect of embarking on anything new.
Better relationships- We’ve all had that one friend who you like but just can’t bear to be around for too long as they bring you down. They’re a mood vacuum because they suck any positivity from you with their constant glass half empty take on things. So you avoid them to protect your own mood and thoughts. You really don’t want to be that person!
Optimists are more successful! That’s right, you can actually be more successful if you adopt a more positive mindset. As a positive person, you are action oriented in the face of adversity. You do not dwell on what went wrong for too long or focus on your fear, you can be more creative and will be more confident to take the risks needed to move forward in the path of your choosing. A Duke University study found that optimists in the workforce tend to earn higher starting salaries than pessimists and they also are promoted more frequently.
How to Develop Positive Thinking
Like all habits you can train your brain over time to have a more positive outlook.
Here are some of my go-to techniques to up-level my thoughts…
01. Be mindful of your words
Notice what you think and say. Then when you notice a negative response coming from your mouth or sticking in your mind. Think is that really the only thought I could have, is there a more positive take on this? Swap the thought for a more positive one.
Ask a good friend or family member to get involved. Every time you start sounding too negative, they can give you a sign. You can have fun with this and have them make a noise or show a sign when you drift back into negative talk.
02. One day at a time
This is one I’ve used a lot to get through really emotionally challenging times. When you are struggling with something just take one day at a time and be optimistic for what you can achieve just for that day. Star the day thinking, “today is going to be a good day”. Eventually that positivity will grow as you move forward and you can start to think longer term again. You can even shorten it to one hour at a time if thinking more positively for a day is too hard..
03. The worst case scenario.
Let your mind free to indulge in negative thoughts for a limited time. Let all the fears and potential disasters that might occur flow from you. Write it all down. This allows you to switch from the irrational fears of the prehistoric part of your brain (the amygdala) to the more modern area of your brain (the pre-frontal cortex) to think more rationally.
Most times you realise that your thoughts are just fears and you can move into a more positive frame of mind. If there are genuine issues, you can take the time to make a plan to deal with them.
04. Practice acceptance
You may have heard of the serenity prayer ‘Lord, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference”. Whether you have faith in a religion or not, these are wise words. There are some things you absolutely cannot change, like illness, death, other people’s actions, world events etc. So there is little point worrying about them potentially happening.
You absolutely should change the things you can if that will bring you want you want in life. Positivity comes from things you can make happen, that you can take action on.
05. Be grateful for what you have
Being grateful is a key part of happiness and thinking positively. Every morning or just before you go to sleep, think of all the things in your life you are grateful for. They could be big like you are grateful for your family, or your home, or your health, or more niche like you are grateful for the sun that day or that your coffee was served just the way you like it. Small gratitudes have just the same effect.
I keep a notebook by my bed and every evening I write down what I’m grateful for that day. Sometimes it’s just that I got through it! Then when I go to sleep I’m feeling happy and fortunate and looking forward to the next day.
06. Use affirmations consistently
I used to be a sceptic, but now I could not do without them Affirmations are powerful because they help rewire your brain for success, confidence, and resilience. When repeated consistently, they shift your mindset, replacing limiting beliefs with empowering ones. Science backs this up—affirmations activate the brain’s reward system, making you more likely to take positive action.
Start with simple, present-tense statements that feel believable, align with your goals, and repeat them daily with conviction. I have lot of different affirmations but I love simple ones like ‘I am enough’ or ‘I am aligned with success, now’.
07. Surround yourself with positive energy
Positive and negative thoughts feed from the energy around you. So try and keep a broadly positive vibe in the friends you keep close. That does not mean they have to be positive all the time! Just that they are not people who always see the dark side or like to moan constantly.
If you have toxic ‘frenemies’ that put you down or do not support you or feed your fear, it’s time to cut them loose if you want to feel more optimistic.
08. Just Smile!
A University of Kansas study found that smiling—even fake smiling—reduces heart rate and blood pressure during stressful situations and helps you feel happier and more optimistic and positive. So do something simple that brings a smile to your face. For me it’s walking in sunshine, singing or listening to uplifting music and dancing in a crazy way (when no one is watching!).
If in doubt, watch a few minutes of something funny on YouTube or just try some laughter therapy where you force yourself to laugh until you are actually laughing. It really works!
Like all habits it takes time and repetition to change, so don’t expect overnight results. It takes at least 60 days to change a habit, so this is something you will need to consciously think about each time. So add in some of the strategies I have given you into your daily routine and practice them until they become just part of who you are.
The Bottom Line is…
Cultivating positive thinking isn’t about pretending life is always sunshine and rainbows—it’s about choosing to see every setback as an opportunity to grow. In my opinion, this isn’t just self-help fluff; it’s a real game-changer. By trying and embracing these techniques you can shift your perspective and tackle challenges with resilience.
Each positive thought is a stepping stone to a better day, a stronger you, and more fulfilling relationships. Remember that your mindset is your most powerful tool. Nurture it, and watch how it transforms not only how you see the world but your entire life.
Links mentioned in this episode:
https://kuscholarworks.ku.edu/handle/1808/7903
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking
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