Ever wondered what you can do to cultivate a more positive outlook? Positive psychologists, coaches, and counselors around the world emphasize the numerous benefits of having a positive attitude in our daily lives. It is likely that you have heard the advice to “Be more positive”, but the advice isn’t accompanied by “how” to do this, or even why it’s so important to be optimistic. In addition, making this shift and changing your mindset isn’t straightforward, nor does it happen overnight. So what is optimism, and why is it so essential? In simple words, being positive means looking at things from a brighter perspective. And in fact, a positive approach to life helps improve your subjective well-being and quality of life [1].
In this article, we’ll explore the importance of positivity and its numerous benefits. We’ll guide you through innovative ways to cultivate a positive mindset, reduce stress, and navigate challenging times. One powerful tool in this journey is the HIGH5 strengths test, which helps you identify and leverage your unique strengths. By understanding your innate talents, you can approach life’s challenges with greater confidence and optimism, paving the way for a more positive and fulfilling life experience.
What is positive thinking?
Positive thinking is a mental and emotional attitude that focuses on the bright side of life and anticipates positive outcomes. It involves maintaining a hopeful and optimistic perspective, in essence, is the belief that overall good things will happen in the future, and often includes practices such as affirmations, visualization, and reframing negative thoughts into positive ones. Positive thinking can improve mental well-being, resilience, and overall life satisfaction [1].
Why is important to be positive and happy?
Having a positive outlook on life is accompanied by plenty of benefits for our lives and mental health. While negative self-talk and mindset usually lead to stress and sometimes even cause mental health issues such as depression or anxiety, a positive state of mind helps people reduce stress, become more mindful, and improve their quality of life [1]. In fact, various scientific studies prove the benefits of being positive on our physical and psychological well-being. Specifically, a meta-analytic study conducted over 30 years of inquiry pointed out that stressful events and traumas change the effective functioning of our immune system [2].
On the contrary, happy people who have positive mindsets have better coping mechanisms for stress and trauma. The reason is that positive thinking is accompanied by positive emotions, including love, joy, pride, or excitement. But also, there is a positive relationship between optimism and coping strategies like; seeking social or emotional support, problem-solving, or being able to find the “silver lining” in a situation [3]. Optimism is as crucial as positive thinking because it serves as an effective strategy for managing daily stressors. Maintaining a positive mindset, even in the face of stress and adversity, is essential for our well-being.
The HIGH5 strengths test can be a valuable asset in this pursuit. By identifying your top five strengths, you gain a deeper understanding of your natural talents and how to apply them in challenging situations. This self-awareness can boost your confidence and resilience, making it easier to maintain an optimistic outlook even when faced with obstacles.
Pro Tip From HIGH5
Leverage your strengths in stressful situations. When you feel overwhelmed, consciously apply one of your top strengths identified by the HIGH5 test to the problem at hand. This approach can help you view challenges as opportunities for growth rather than insurmountable obstacles.
10 benefits of being positive
Here are 10 scientifically proven benefits of being positive in our body and mind [1, 4, 5]:
- Positive thinking reduces stress levels and helps you cope with challenging or even traumatic events
- Positive thinking improves performance at work and leads to increased job satisfaction
- People who think positively have longer lifespans as it improves life expectancy due to positive health outcomes
- Being positive helps you experience positive emotions and become more resilient
- Being positive boosts the immune system
- Positive thinking helps people have better social and romantic relationships
- Being positive increases confidence and leads to higher self-esteem
- Positive people help people think more critically and solve problems efficiently
- Being positive is linked to efficient decision-making
- Being positive helps people to experience less stress, anxiety, and depression
16 ways to be more positive and optimistic in life & workplace
If you want to become more positive and improve your daily life, social relationships, or workplace attitude, there are many things that you can do. Regardless of your current situation, the work of positive psychologists helps focus on the concept that there are always ways to develop a healthier perspective and improve the quality of your life, as a result. The following tips will help you improve both your physical and mental health, improve your mood and opportunities for positive experiences, and maintain this perspective for long-term benefits.
1. Start your day in a positive way
How do you start your day? If you’re like most people, chances are that your day starts with snoozing the alarm clock over and over again. If that’s the case, then you need to change your morning habits because starting the day in a positive way is crucial for experiencing positive emotions and reducing stress throughout the day. Instead of starting your day stressed because you are running late, or are worried about all the work you have, try to take a few minutes, do morning stretches or meditate, set positive intentions, and do some exercise or any activity that gets your day started in a positive way. That way, you’ll boost your positive emotions and maintain a happy mood during the day [7].
2. Maintain a healthy diet
Did you know that people who consume caffeine may have trouble maintaining a positive attitude toward their everyday lives? The reason is that caffeine consumption increases cortisol levels in our bodies, which results in stress and anxiety [7]. That’s why you should try to limit caffeine consumption and in general try to eat healthily instead. Filling your body regularly with healthy fruits, and vegetables, and drinking enough water will help improve your general health and wellbeing which makes it easier to feel happy and maintain a positive attitude.
3. Engage in regular exercise
Regular exercise is also a great way to become more positive and increase your well-being. In fact, studies show a link between exercise and mental health benefits such as reduced levels of depression and anxiety [8]. Besides, the benefits of exercise include an increase in energy levels, reduced stress, and a better mood throughout the day. But exercise will also help you to control your weight, feel more confident, and avoid several health conditions and diseases. But most importantly, if you attend regular exercise classes it may help you improve your social life and gain new friends, which are important for being positive. So, don’t hesitate anymore to invite your best friend for walks, or make a new friend at a local yoga or boxing class and you’ll soon notice not one, but various positive results in your life.
4. Get enough quality sleep
Sometimes we feel bad for no particular reason, and it may be because of a lack of sleep. Why? Lack of sleep affects our physical and mental health, reduces our mood, makes us irritable, and forgetful, and we can find it hard to focus which can worsen our performance either at work or in school [9]. The reason is that quality sleep is crucial for our bodies to gain energy and to allow our body time to recover and heal, but another interesting reason is that sleeping helps with memory retention and learning [9]. So, try to get at least 6 – 8 hours of sleep, depending on your age, and make quality sleep a priority. Sleeping well will boost your energy and help you experience positive emotions.
5. Surround yourself with positive influences
Sometimes, when painful situations surround us, we can develop a hopeless or helpless mindset and cannot seem to see a way past an issue, or how we might cope or manage things. It’s important to cultivate the support we have around us – whether that be friends, or a carefully built social media feed (full of inspiration). Instead of being surrounded by drama, negativity or pessimism, it’s integral that we are mindful of who we choose to have in our life, and what we choose to focus on. When these things are fulfilling, aligned with our values, or inspiring it can help us feel connected, supported, and ultimately more positive.
6. Move through your day mindfully
Practicing mindfulness is a proven method for coping with adversity and fostering a more positive outlook on life [6]. It’s about suspending judgment and simply learning to be present and in the moment, rather than caught up in future worries/stress or past ruminations. Mindfulness techniques help individuals become more attuned to their inner thoughts and emotions.
7. Understand your values and what is truly important to you
In today’s fast-paced world, we spend our personal time without thinking about things that truly matter to us. We maintain relationships with people who don’t understand our values, and this, in turn, badly affects our self-esteem. In order to become positive and feel happy, you need to realize all your strengths and values and focus on your advantages instead of thinking about things that don’t really matter. So, try to surround yourself with people who will help you realize your values and spend your time wisely.
Complementing this practice with the insights gained from the HIGH5 strengths test can be particularly powerful. By understanding your unique strengths and the value that you bring to the world, you can consciously apply your strengths in various situations, and enhance your ability to navigate challenges positively. For instance, if one of your top strengths is ‘Creativity,’ you might reflect on how this might influence your values, or how you can find value in your work or the way you conduct yourself.
8. Find the positive viewpoint in a negative situation
Have you ever tried to turn your negative thoughts into positive ones? Finding a positive viewpoint in a negative situation is a great way to boost positive emotions because the way that you think influences how you react to situations, but it also influences how you feel [6]. Believe it or not, every bad situation can have even a tiny positive detail in it. So, try to find these small positive details, focus on them, and develop a positive image in mind about those small positive ideas.
9. Make your home a positive environment
How comfortable do you feel at home? Even though we often associate the concept of home with warmth, safety, and comfort, sometimes our homes don’t always reflect or fully support our well-being. That’s why you should try to make your home a positive environment that supports your well-being. Try to reduce clutter, protect sleep spaces, and fill the space with things that reflect positive emotions, like favorite pictures that evoke happiness, or candles/smells that make you feel good.
10. Practice gratitude
Positive psychologists and counselors often include the practice of gratitude as a technique in their therapies. The reason is that practicing the cycle of gratitude is a helpful way to feel better about yourself and develop a positive mindset [6]. It can become a habit (after practice) to see the positives in situations or be able to reflect on what you are grateful for (as opposed to what’s wrong, or isn’t going well) and this has the opportunity to change our mood and enhance our wellbeing [6]. Just try to use a daily gratitude journal and don’t forget to think about all the things that make you feel gratitude throughout the day. If it sounds a bit tough, you can even find a gratitude partner and fill the journal together. That way, you’ll realize that you have more reasons to be happy than you could have imagined.
11. Leave work at work
It’s true that maintaining a work-life balance isn’t easy. In fact, that’s one of the hardest things to do, but as studies show, it’s necessary not only for our work performance but also for our mental health and well-being as well as our relationships [10]. So, it doesn’t really matter how many deadlines you have, you need to find ways to compartmentalize and leave work at work. Try to spend time with your loved ones when you’re at home, have a digital detox, or move your phone or computer out of sight instead of thinking about all the things that you couldn’t manage throughout the day. To help manage the mental to-do list, you could also have a journal, notepad, or even notes section of your phone to jot down things to remember for work the next day, but once you have recorded them it’s time to jump back into your life and ensure you only revisit that pesky “to do” list during work time.
12. Give yourself a break
This modern life is very busy and we are often pushed for time and energy to complete all the things we want to (or need to) complete each day. So it’s important to remember that it’s vital to give yourself a break from time to time. In fact, simple breaks help us maintain focus, stay motivated and perform well [11]. Otherwise, our productivity might be reduced, and we may end up feeling burnt out. On the contrary, taking short but frequent breaks during the workday won’t cause any trouble but can l actually help you maintain positivity, and motivation, and feel some energy even after a stressful day at work.
13. Continue to learn
Research shows that in many circumstances being a lifelong learner can improve your wellbeing [12]. Learning not only has links with many employment skills and resulting financial implications, but it can ward off age-related cognitive decline, and the art of learning something or increasing skills can improve self-esteem, confidence and overall well-being [12].
14. Know your intrinsic motivation
Intrinsic motivation is a concept that means doing something because you find it internally rewarding, instead of doing it because you’ll get some material or social rewards. It doesn’t matter whether it’s a material reward or not, doing something because you’re expecting another thing in return won’t lead to positive emotions, in fact, we can become reliant on others’ praise or acknowledgment to experience positive self-esteem and our confidence and sense of self can suffer as a result [13].
However, if you perform a certain activity just because you find it intrinsically motivating, chances are that you’ll feel positive emotions as a result – you will see your worth, be aligned with your values, and feel a sense of internal accomplishment and improved sense of self-esteem [13]. So, try to find your intrinsic motivation and behave according to your inner values.
15. Learn and practice positive reframing techniques
Positive reframing involves changing your perspective on a given situation to view it in a more positive light [14]. This doesn’t mean ignoring the negatives, but rather finding the silver lining or the lessons learned. For instance, if you’re faced with a challenging work task, instead of thinking, “I can’t do this,” reframe it to, “This is a chance to learn new skills.” Practicing this regularly can help reduce stress and encourage a more optimistic outlook.
16. Learn when and how to say “no”
Being able to say “no” is crucial for maintaining mental health and fostering positivity. Overcommitting can lead to stress, resentment, and burnout. Learning to say “no” allows you to set healthy boundaries and spend your time and energy on activities that are truly meaningful and enjoyable. Start small by declining things that overextend you or do not align with your priorities or values.
Examples of positive and negative thinking (comparison)
| Situation | Positive thinking | Negative thinking |
| Facing a challenging project | “This is an opportunity to learn and grow.” | “I’ll never be able to do this; it’s too difficult.” |
| Receiving constructive criticism | “This feedback can help me improve and succeed.” | “They think I’m not good enough; I’ll never get it right.” |
| Encountering a setback | “Every setback is a setup for a comeback.” | “I failed again; things never go right for me.” |
| Waiting for test results | “I’ve done my best and will handle whatever comes next.” | “I’m sure I’ve failed; I always get bad results.” |
| Dealing with a traffic jam | “I can use this time to listen to my favorite music or podcast.” | “This is ruining my day; I hate traffic.” |
How do you improve your own positivity and happiness?
Enhancing positivity and increasing happiness is achievable for everyone, even those who find it challenging. Rather than constantly doubting yourself or focusing on others’ actions that you dislike, it’s more beneficial to cultivate a positive mindset and explore ways to boost your happiness and optimism. The HIGH5 strengths test can be a game-changer in this process. By identifying your unique strengths, you gain a powerful tool for self-improvement and positivity. Understanding and leveraging your natural talents can lead to increased self-confidence, improved performance, and a more positive outlook on life [6]. This strengths-based approach allows you to focus on what you do best, naturally fostering a more optimistic and fulfilling life experience.
Pro Tip From HIGH5
Create a daily “Strengths Spotlight” practice. Each day, choose one of your top five strengths identified by the HIGH5 test and consciously look for opportunities to apply it. This practice not only boosts your positivity but also enhances your overall performance and satisfaction in various aspects of life.
5 book recommendations on how to be positive
Reading self-help books is a great way of learning about new perspectives, ideas, or ways of engaging with the world, and this can result in becoming more positive and increasing life satisfaction. Below, we’ll discuss 5 engaging books that could help you to engage in positive thinking and become happier within yourself.
1. How to Stop Worrying and Start Living – Dale Carnegie
When it comes to promoting positive self-talk, Dale Carnegie is a real hero to many people around the world. “How to Stop Worrying and Start Living” helps readers to engage in healthy thinking and develop a more fulfilling life. The author tries to help you focus on important aspects of your daily life. Carnegie’s amazing perspective will definitely motivate you to change your daily life as soon as possible.
2. The Magic of Believing – Claude M. Bristol
“The Magic of Believing” is another inspiring book with the main purpose of promoting positive thinking. The author, Claude M. Bristol, is a veteran of World War I and his book helps people unleash their potential by levering their unconscious thoughts. As a result, the book will help you to develop a fresh new perspective on life, and as a result, you’ll realize how much power your thoughts have on your life.
3. How To Do The Work – Dr. Nicole Lepera
If you wonder how to get through your daily responsibilities without draining all your energy, consider reading “How To Do The Work” by Dr. Nicole Lepera. The author is a holistic psychologist who tries to explain the importance of breaking free from destructive behaviors and turning our lives upside down. After reading the book you’ll feel encouraged and inspired to make significant changes.
4. The Power of Your Subconscious Mind – Joseph Murphy
Have you ever heard anything about the concept of “unconscious”? If you haven’t, now is the right time to read “The Power of Your Subconscious Mind” by Joseph Murphy and find out how much impact your subconscious mind has on your mind and life. The book will help you unlock your hidden potential and discover your inner desires.
5. The Courage To Be Happy – Ichiro Kishimi and Fumitake Koga
Everyone wants to be happy. However, sometimes being happy takes so much courage that we refuse to pursue our dreams. The book “The Courage To Be Happy” written by Ichiro Kishimi and Fumitake Koga is a real best-seller in entire Asia. The authors help readers find happiness in the process of reading the book and give them insights about having a happy and fulfilling life.
How do you think positively when depressed?
Maintaining a positive attitude is especially tough when you have depression or are feeling depressed. The reason is that depression significantly affects the way you think, feel, and behave and you may start experiencing negative thoughts, isolating yourself, and having difficulty finding the energy or motivation to do things you would usually enjoy (which can further reduce mood), but it can also impact sleep and overall energy [15].
Consequently, it’s important to try and develop a positive mindset if you feel depressed. During times of depression, seeking therapy is the best way to increase your mood and feel better. However, before that (or in conjunction with accessing formal supports or mental health services), you can also try other ways we have explored in this article, like using affirmations, gratitude practice, setting good routines, etc. Besides, you could also try to practice as much kindness per week as possible. This will help you feel positive emotions towards other people, and, you’ll feel better about yourself too.
How to be more positive FAQ
How to be more positive and happy in a relationship?
In order to be more positive in a relationship, you should try to talk to your partner constructively and listen to them as carefully as possible. Finding positive things about your partner (and telling them about it), taking care of each other, and sharing small details about how your day went will help you become more positive. But it could also involve having open conversations or setting appropriate boundaries or expectations of one another. As a result, your relationship will become healthier than before.
How to be more positive in conversation?
Positive communicators usually enjoy saying kind words to the people they’re talking to. Instead of arguing about everything, they prefer to discuss things with other people and reach constructive solutions. Sometimes being a positive communicator is more about listening, or could involve skills summarizing other people’s thoughts and opinions to show you have been listening or care about what they think, rather than forcing your own ideas into a conversation. Therefore, in order to maintain positivity in conversation or become more positive, you should try to look at things from other people’s perspectives and respect their feelings and opinions.
How do I train myself to be more positive?
Positive psychologists recommend a few ways to train yourself to become more positive. In particular, if you want to be more positive, you should try to focus on the good things (or strengths) in people, yourself, and the world around you [6]. Practice gratitude, take part in mindfulness sessions, and try to surround yourself with only positive people. That way, you’ll identify your negative thoughts and change them to positivity more easily.
How do I stop being so negative?
To stop being so negative, you need to understand the reasons for being negative. Stress, anxiety, and depression are some of the most common reasons that usually lead to negative thoughts. Or it could be that you have developed some habits for negativity over time. The first step in stopping negative ways of thinking starts with noticing that you are doing it. Once you can see how often you think negatively, or what triggers these kinds of thoughts you can start to apply some of the strategies we have explored in this article.
Why am I such a negative person?
The main reasons for being a negative person are related to both your environment and personality traits. First of all, you might have some negative personality traits, such as being egocentric or you find it hard to be flexible or manage your emotions. However, a lot depends on the environment or your life experiences too. If you have to work or live in a stressful situation where people share their negative thoughts and tend to criticize others, as a result, you also become a negative person, even when you don’t want to. And if you have had some challenging life experiences it can be hard to break the habit of thinking about the worst or expecting bad things to happen.
Why can’t I be more positive?
Difficulty in maintaining a positive outlook often stems from ingrained habits of negative thinking, exposure to a stressful environment, or unresolved emotional issues.
How do you develop a positive attitude?
Developing a positive attitude involves noticing when you are being negative, incorporating practicing gratitude and affirmations into your day, reframing negative situations into learning opportunities, and surrounding yourself with positive influences.
What makes you more positive?
Engaging in activities that you enjoy, practicing mindfulness, and maintaining healthy social interactions can significantly enhance your positivity.
Can I be too positive?
Yes, excessive positivity, often referred to as “toxic positivity,” ignores genuine emotions and realistic assessments of situations, which can lead to ignoring important emotions and denying reality.
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