Life comes with a lot of patterns. Everyone typically has a set pattern that they don’t usually think about too much, like a morning routine, school/work routine, coming home routine, etc. Sometimes, these patterns can make life feel tough and bring us down. But becoming more optimistic can help us break out of those negative feelings and see things more positively.
Being optimistic can make you happier and healthier. It helps you bounce back and make life more enjoyable when things go wrong.
But what if you’re not naturally optimistic? What if you often find yourself thinking negatively? That’s okay! It’s possible to change the way you think and become more positive. It just takes some practice and the right tools.
In this post, I’ll share my seven tips for becoming more optimistic. Remember, I am not a mental health professional. I am just a naturally pessimistic person who is becoming more optimistic.
Everyone can learn to be more optimistic, which can make a big difference in your life. You can read this post if you’re interested in my story about why I decided to adopt a more positive attitude.
So, let’s get started on this journey to a happier, more positive you!
Recognize and Challenge Negative Thoughts
Have you ever noticed how sometimes a negative thought can pop into your head and make you feel terrible? Maybe you think, “I’m not good at this,” or “Everything always goes wrong.” These are called negative thoughts, and they can make it hard to feel happy and optimistic.
The first step to becoming more optimistic is recognizing when you’re having these negative thoughts. Here’s how you can do it:
First, think. Think back to earlier this week; overall, were you feeling good about yourself? Can you remember what you were thinking about in those days?
It is thought that pessimism can occur due to genetics, being exposed to some kind of trauma, or being around other pessimistic people frequently.1
Whatever the case may be, pessimism can be learned and unlearned.
To start unlearning pessimism, you must pay attention when the negative thoughts creep into your mind. You can jot that thought down in a notebook or paper and keep it somewhere for later. When later comes, you can decide if that was an actual thought or an exaggerated thought that could be worked on.
Often, we exaggerate or assume the worst without any real reason. For example, if you think, “I’ll never be good at math,” challenge it by thinking about a time when you did well on a math test or homework.
If that doesn’t work, try to replace the negative thought with a positive one. If you think, “I can’t do this,” change it to, “This is tough, but I can get better with practice.”
It might feel strange or difficult initially, but the more you practice recognizing and challenging your negative thoughts, the easier it will become. By acknowledging and challenging your negative thoughts, you can break the negativity cycle and become more optimistic.
Practice Daily Gratitude
A lot of times, when we express gratitude, it’s usually after receiving some kind of service, like saying “thank you” to the person who handed you the pen you dropped.
However, being grateful means noticing and appreciating the good things in your life. When you practice gratitude, you focus on what’s going well instead of what’s going wrong.
In my experience, we often ask, “What are you grateful for?” and share our answers only during family-oriented holidays.
While expressing gratitude during these holidays is a great way to reduce negative thoughts, enjoy good experiences, and build stronger relationships2, waiting for these special events isn’t enough.
To help yourself in becoming more optimistic consistently, one of the best things you can do is keep a gratitude journal. You can use a notebook or an electronic device like a phone or laptop to write down three things you’re thankful for every day.
It can be something small, like enjoying a sunny day, or something big, like getting a good grade on a test. Writing these things down helps you remember the good stuff in your life.
If you have a particularly hard day, you can write more than three things you’re thankful for until you feel better. This practice helps you focus on the positive aspects of your life and can make a big difference in how you feel overall.
Surround Yourself with Positive Influences
The people around you can have a big impact on how you think and feel. If you spend a lot of time with negative people, it can be hard to stay positive. But if you hang out with positive and supportive people, you’re more likely to feel happy and optimistic.
But what if you don’t have many positive people in your life? Here’s what you can do:
Join a Group
Join a club, sports team, or other kind of groups within your community. Being part of a team or group can help you meet new people who share your interests and bring positive experiences into your life.
Limit Negative Influences
If there are people in your life who are always negative or make you feel bad, try to spend less time with them. It’s okay to take a break from people who bring you down. But remember, if you have trusted loved ones who are helping you avoid bad behaviors and truly want the best for you, they aren’t the negative people you need to avoid.
Find Positive Role Models
Look up to people who inspire you, like teachers, coaches, family members, or even famous people with a positive attitude. These are people who can add value to your life and don’t engage in bad behavior. They are worth listening to, even if you don’t agree with everything they do.
Choose Your Friends
Try to spend more time with friends who make you feel good about yourself. Positive friends are the ones who encourage you, make you laugh, and help you see the bright side of things.
Set Realistic Goals and Celebrate Small Wins
Setting goals is a great way to stay motivated because they give you something to work toward. When you achieve a goal, you feel proud of yourself. Achieving your goals can help you in becoming more optimistic, confident, and ambitious.
Just remember to make these goals realistic.
Start with small, specific goals that are easy to achieve. For example, if you want to get better at running, don’t just say, “I want to run fast.” Start with a realistic goal, like running for 10 minutes without stopping. Once you reach that goal, set a bigger one, like running for 20 minutes straight.
Each time you accomplish your small goals, you can give yourself a small reward to celebrate that small win.
When you get confident and consistent in reaching small goals, you can plan for bigger ones. But remember, sometimes things don’t go as planned, and that’s okay.
If you don’t reach your goals right away, don’t give up and don’t take too long of a break. Adjust your plan if you need to and focus on how you can improve, even if it’s just a tiny improvement.
Practice Mindfulness and Meditation
It’s easy to get caught up in worries about the future or regrets about the past. First you self-reflect and think about topics such as if you grew as a person overtime, what do you want in your future, etc. Then you start obsess to where you come into a state of fear and worry.
However, it’s better to focus on the present and do what you can to take care of yourself now. This is what I call mindfulness. Being mindful in taking care of yourself is very important.
When you feel good, it’s easier to stay positive and less stressed. Though, whenever you get to the point of feeling stressed and overwhelmed, one of the most mindful things you can do is find a quiet time to meditate.
You can try sitting still, even if it’s in a chair, for five minutes and practice emptying your mind. If your at the stage that you can’t do that, you can try starting thinking about something positive. There are apps and videos online that can guide you through simple meditation exercises if you need help.
Once you get into a routine of taking care of yourself, you become more able and willing in becoming more optimistic person.
Engage in Physical Activity
As cliché as it sounds, exercise is good for the body and for the mind. When you do some kind of exercise, it helps release chemicals that your feel happier and less stressed3.
You don’t have to start off your journey by running a marathon. You start by making time to do an exercise such as walking, playing a sport, or even playing an exercise game in your own room. As long as it’s an activity that truly enjoy and it doesn’t feel like a chore, it’s fine.
If you’re not used to doing physical activity and feel self-conscious about working out, it may feel weird at first to start exercising. Just remember to go at your own pace because everyone has to start somewhere.
You can start small and find your own rhythm. Even if it’s short, starting with gentle activities such as stretching or doing yoga can make a difference. The most important thing is to keep moving and to celebrate every step you take toward being healthier and happier.
Limit Exposure to Negative Media
The news and social media can sometimes make us feel worried or sad because they often focus on bad things happening in the world. It’s important to stay informed, but taking breaks from negative media is also good.
Try to spend more time reading positive stories, watching funny videos, or listening to uplifting music. You can also follow social media accounts that share good news and inspiring messages. By choosing to focus on positive content, you can help yourself feel more hopeful and happy.
You can limit exposure, mainly, in two ways: setting time limits or curating your feed.
Set Time Limits
It’s important to manage the amount of time you spend checking the news and social media. One way to do this is by setting specific times of the day to catch up on what’s happening. For example, you might decide to check the news for 15 minutes in the morning and again for 15 minutes in the evening. This helps you stay informed without letting the news take over your entire day.
What’s most important is to avoid falling into the trap of mindlessly scrolling or binging on news and social media. When you spend too much time on these activities, it can make you feel overwhelmed, anxious, or even bored. Instead of feeling entertained or informed, you might find that your mind feels cluttered and tired. This can make it hard to focus on the things you really need to do, like schoolwork, chores, or spending quality time with family and friends.
Curate Your Feed
Follow accounts and pages that share positive, educational, or inspirational content. Unfollow or mute accounts that frequently post negative or stressful information. Remember, social media should be a place where you can connect with others and find content that brings you joy and inspiration. By carefully choosing who and what you follow, you can make your feed a source of positivity and encouragement.
