How to Build a Positive Thinking Mindset

A healthy and positive mindset is essential for your quality of life. Even if you’re facing major constraints—like your job or your finances—you can change negative thought patterns right away. In this article, we’ll share the benefits of positive thinking and ways to cultivate positivity. If you’d like to boost your mood and improve your outlook, read on. You’ll transform yourself and your mindset with some simple habits.

Section 1 of 3:

Benefits of Positive Thinking

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    A positive mindset can improve your physical health. Optimism is linked to lowering your stress levels, which can result in benefits such as:[1] [2]
    • A greater life span
    • A stronger immunity to illnesses and infections
    • A reduced risk of cardiovascular disease
    • Lower levels of physical pain
    • Better overall heart health
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    Positive thinking can support your mental health. A commitment to an upbeat attitude and hopeful thought patterns can strengthen your psychological wellbeing. Some outcomes you may notice are:[3]
    • Increased emotional resilience
    • Greater self-awareness
    • Enhanced ability to regulate your moods
    • Higher levels of "feel-good" chemicals, like endorphins and dopamine
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    A positive attitude can enhance your relationships. When you're dedicated to cultivating thankfulness, people will definitely see that. As you praise others and bring optimism to any social situation, you may experience:[4]
    • Greater levels of gratitude
    • Improved communication with friends
    • A larger support network
    • Enhanced romantic relationships
    • More warmth and emotional intimacy in your connections
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    Positive self-talk can lead to greater success in your career. When you believe in your abilities and acknowledge your talents, then you're more likely to excel professionally. With positive thought patterns, you might:[5]
    • Receive more respect from your colleagues
    • Stand out in performance reviews
    • Boost productivity in your teams
    • Solve problems more creatively and effectively
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Section 2 of 3:

Improving Your Outlook

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    Get a positive mood ASAP with a fun morning ritual. Open up the curtains to let in some sunlight, turn on upbeat music, and do some morning stretches. Eat a tasty, nourishing breakfast and start a task that makes you smile, like listening to guided meditation or writing down a positive affirmation.[6]
    • Fun routines brighten your day and help you look forward to waking up.
    • Light exercise stimulates your brain so you feel ready to take on your day.
    • Meditating and writing affirmations will promote creative thinking.
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    Search for highlights in your day to cultivate a positive mindset. While you take care of errands or go about your routines, pay attention to any positive details that stand out. For example, look for the beauty in your surroundings or the kindness of strangers. You'll see that there are always special moments to embrace:[7]
    • "This rose garden is so stunning."
    • "The weather is perfect for a long walk."
    • "It's sweet that she gave water to the dog that's tied to the pole."
    • "Jamie sent such a funny meme! She always makes me laugh."
    • "My professor has the most interesting lectures."
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    Surround yourself with positive people to build your optimism. Find friends who focus on what they’re happy about. As these inspiring individuals celebrate what they’re grateful for, you’ll find it a lot easier to count all your blessings and acknowledge what life has to offer.[8]
    • Build a network of people who approach life with lots of positivity. Spend less time with those who bring you down.
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    Practice gratitude for family and friends so you're always thankful. When you give others your full attention and plenty of compliments, you help them feel more positive. These words of affirmation will allow you to see the good in everyone, including yourself. Praise people to model kindness and improve your own positive self-talk.[9]
    • Help someone feel good about themselves by recognizing them and pointing out their talents. For example, say, "You're an incredible singer!"
    • Being nice to others is associated with positive outcomes for your family, health and career, which will help build your positive-thinking mindset.[10]
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    Help others and you'll be happy about making a difference. Write down the ways that you have helped someone else and contributed to their wellbeing. This activity proves you’ve make a strong impact on your community, so you'll be positive about what you're capable of.[11]
    • Support everyone you can, including friends, family members, and strangers. Providing assistance to others will help you feel like you have the power to improve people's circumstances.
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    Join a social group to feel valued and included. Belonging to a social group helps a build a positive outlook because you'll see how much you matter to others. Bond with others and chat about common interests—the sense of community will reassure you that you always have people to turn to.[12]
    • For example, gathering with people who share your same religious affiliation can cultivate a positive mindset. You may get a sense of comfort that they share your same spiritual beliefs and values.
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    Celebrate life by finding the humor in it. Look for all the ways that you can have fun and laugh. Tell silly jokes, watch funny movies or shows, and attend comedy shows. Swap memes with your friends and share witty observations. Play around with others by relaxing and talking about what's ridiculous, interesting, or unusual.[13]
    • Prioritize activities that put you in a playful mood, such as games. The more you take time for these hobbies, the more you'll cultivate a fun-loving attitude and easily crack jokes.
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    Take time to relax and uplift your mood. To combat stress, fatigue, or frustrations, set aside moments to unwind. Try out activities that calm you, like reading a book, watching a show, or chatting with a friend. Use mindfulness routines, like yoga or deep breathing, to take care of your body and regulate your mood.[14]
    • When you calm yourself down, you eliminate your "fight or flight" response so your stress hormones aren't activated. It'll be easier to stay in a positive state of mind because you feel less anxious or worried.[15]
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    Boost your self-esteem by working on activities you’re good at. Whenever you feel a little unsure of yourself, throw yourself into a hobby or activity you excel at. As you notice how skilled you are, your mindset will shift and you’ll feel positively about yourself.[16]
    • For example, if you like knitting, take a break and work on a knitting project. You will get positive energy from this activity because you can see your progress. This positive energy will then influence how you feel about your other projects.
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Section 3 of 3:

Challenging Negative Thoughts

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    Keep a thought journal to track negative beliefs you need to change. If you have trouble identifying your negative thoughts, start a thought journal. Write down the way that you perceive yourself and record all of your opinions. Reflect on your notes to learn about where you may need to bring more positivity to your life.[17]
    • A thought journal helps you pay attention to the critical voice in your head and reflect on what it’s telling you.
    • For example, if you write, “I feel powerless at work," then you’ll realize you need a healthier outlook about your career.
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    Use positive self-talk to quiet your inner critic. When you hear a negative voice in your head or write a critical remark in your thought journal, take a pause and substitute it for an upbeat and optimistic comment. Check out these swaps for inspiration:[18]
    • Negative: “I never have any energy.”
      Positive: “I'll improve my nutrition so I’m vibrant and active.”
    • Negative: “I overreact to everything.”
      Positive: “I have a ton of empathy, kindness, and compassion.”
    • Negative: “My friends never talk to me.”
      Positive: “I’ll reach out to people I trust so I can have a fulfilling social life.”
    • Negative: “My boss is too strict and stresses me out.”
      Positive: “This is a tough job and he’s doing the best he can.”
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    Point out the positive outcomes from life’s challenges. Keep moving forward and avoid focusing on how difficult life can be. If you encounter an obstacle, think of it as an opportunity for adventure or creativity. Visualize your future and how you'll improve every time you overcome a stressful situation:[19]
    • "It's hard to be laid off, but now I can spend valuable time with my children."
    • "Even though I don't have a car, I can work on my poetry while I ride the bus."
    • "While money is tight, I can work on DIY projects and handmade gifts."
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    Keep a gratitude journal to avoid focusing on problems. Express what you're appreciative about in a journal, letter, or word doc. When you work on your gratitude journal, be as descriptive as you can and explain exactly why you're grateful for specific people or moments. Take part in this activity 1-2 times a day.
    • Research shows that a gratitude journal is more effective when the person writes about a handful of instances in depth, rather than as a quick laundry list. As you journal, spend a few minutes reliving and savoring these moments.[20]
    • The gratitude journal will preserve memories that can make you smile later.
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    Choose to react positively to feel empowered by your actions. Maintain an upbeat attitude, even in a frustrating situation. Focus on how much you’ll benefit from calmness and friendliness. For example, you may impress people with your patience and charisma. Whenever you’re stressed, react with grace and good energy.[21]
    • Transform your insecurities into opportunities to take care of yourself. For example, if you’re unhappy with your level of fatigue, redirect your focus to how exciting it’ll be to prioritize your health.
    • Work on what you can control. For instance, turn on fun music in heavy traffic or start conversations with customers during a slow day.
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    Practice positive imagery to combat self-doubt or insecurities. Picture yourself as confident and capable. As you imagine this version of yourself, think about a motivating and positive affirmation like, “I can finish this project. I will ask for a little help and it will get done.”[22]
    • When you strive to be confident, you’re more likely to tackle tasks with a great attitude and a lot of focus. Then, you’ll eventually accomplish your goals.
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    Maintain a healthy lifestyle to boost your energy and resilience. Eat nutrient-rich foods to give yourself the right fuel. Since negative moods have been linked to dehydration, drink lots of water throughout the day.[23] Exercise for 20-30 minutes at least 3 times a week and get 7-8 hours of sleep every night so your body can function at its best.[24]
    • Eat foods rich in vitamins that are known for their mood-boosting qualities. These include selenium, which is found in grains, beans, seafood and lean meats; omega-3 fatty acids, such as those in as walnuts; and folate, which is in leafy greens.
    • As you exercise, your body releases endorphins, which are chemicals that boost happiness and positive feelings.
    • If you have trouble falling asleep at night, try dimming the lights before bed. This will help your mind settle down.
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    Avoid media that triggers negative thinking. Media that tempts you to compare yourself to others, like magazines or Instagram, can reduce your self-esteem. If any forms of media make you doubt yourself or feel badly about your appearance, ignore them and redirect your focus. For example, journal or go out for a run.[25]
    • Even temporary exposure to images of "ideal" people has been shown to negatively impact self-esteem.
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Expert Q&A
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  • Question
    How do I stop the pain I feel that no one else can see?
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    First, try to work on a thought journal. Write in it so you have an outlet for all your thoughts and emotions. You may feel relief after you discuss all your feelings. Also try to express your pain in creative ways, like poetry. In order to lift your mood and experience a greater sense of belonging, join social groups and reach out to your friends. If you still find yourself struggling even after journaling and bonding with your network, reach out to a therapist. A mental health professional will help you reflect on your pain and create solutions to overcome or minimize it.
  • Question
    What can I do to let go of someone I once shared an amazing connection with? I still adore them, and I'm agonized by how much I miss them. I feel incapable of moving on because all I think about is how sweet my past was with this person. Career-wise, I'm thriving. However, my heart feels like it's empty.
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    It's okay to be nostalgic for the past and miss someone you once had a strong connection with. Instead of feeling guilty or ashamed, use these emotions as a guide for what you want in future relationships. For example, if you crave the person's sense of humor or kindness, tell yourself that you'll search for someone who makes you laugh and supports you. Use positive affirmations to celebrate how lovable you are and to announce that you'll meet your best match.
  • Question
    I feel weak when I'm told to remain silent. I've been told to stay quiet when someone calls me a name because it's important not to have a "temper" or get in trouble. Why should I be the one to suffer? What can I do to fix this?
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    When you feel weak, use positive self-talk to reframe the story you tell about yourself. For example, focus on how passionate and opinionated you are. If someone is cruel to you or calls you names, remind yourself that those words don't define you and they're just a reflection of the other person's poor behavior. Finally, think about reactions that are helpful and productive. You can practice self-care, talk to friends, or report bullying to cope with any negative interactions.
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References

  1. ↑ https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health
  2. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking
  3. ↑ https://www.health.harvard.edu/mental-health/the-power-of-the-placebo-effect
  4. ↑ https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
  5. ↑ https://open.alberta.ca/dataset/3c6b8c52-97d7-4e69-b1f3-ccb451c506ff/resource/cc244752-4d8f-4db6-9c3d-84a3b88d55b4/download/positivity-works-web.pdf
  6. ↑ https://www.nami.org/blogs/nami-blog/august-2017/the-power-of-a-morning-routine
  7. ↑ https://greatergood.berkeley.edu/article/item/10_steps_to_savoring_the_good_things_in_life
  8. ↑ https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health
  9. ↑ https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
  1. ↑ https://www.scirp.org/journal/paperinformation.aspx?paperid=62541
  2. ↑ https://www.wcsu.edu/community-engagement/benefits-of-volunteering/
  3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2860146/
  4. ↑ http://www.helpguide.org/articles/emotional-health/laughter-is-the-best-medicine.htm
  5. ↑ https://mckinley.illinois.edu/health-education/stress-management/relaxation-techniques/relaxation-benefits-tips
  6. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  7. ↑ https://digest.bps.org.uk/2019/10/07/spending-more-time-on-your-hobbies-can-boost-confidence-at-work-if-they-are-sufficiently-different-from-your-job/
  8. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
  9. ↑ https://www.psychologytoday.com/us/blog/living-forward/201603/4-ways-stop-beating-yourself-once-and-all
  10. ↑ https://www.apa.org/topics/resilience/building-your-resilience
  11. ↑ http://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
  12. ↑ http://www.rebtnetwork.org/library/How_to_Conquer_Your_Frustrations.pdf
  13. ↑ https://my.clevelandclinic.org/health/articles/12942-fostering-a-positive-self-image
  14. ↑ https://www.headtohealth.gov.au/meaningful-life/physical-health/food
  15. ↑ https://www.sleepfoundation.org/physical-health/diet-exercise-sleep
  16. ↑ https://journals.sagepub.com/doi/full/10.1177/2056305120912488

About This Article

Tracey Rogers, MA
Co-authored by:
Tracey Rogers, MA
Certified Life Coach
This article was co-authored by Tracey Rogers, MA and by wikiHow staff writer, Madeleine Flamiano. Tracey L. Rogers is a Certified Life Coach and Professional Astrologer based in Philadelphia. Tracey has over 10 years of life coaching and astrology experience. Her work has been featured on nationally syndicated radio, as well as online platforms such as Oprah.com. She is certified as a Coach by the Life Purpose Institute, and she has an MA in International Education from George Washington University. This article has been viewed 496,257 times.
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Co-authors: 28
Updated: November 8, 2022
Views: 496,257
Categories: Featured Articles | Psychological Resilience | Optimism
Article SummaryX

If you want to build a positive thinking mindset, start by keeping a thought journal to help you identify your negative thoughts and what might be causing them. Pay attention to your negative reactions and feelings about yourself and actively work on replacing them with positive thoughts and associations. It also helps to surround yourself with positive people every day. Regular exercise is also known to boost positive feelings and thoughts, so try to get in at least 20-30 minutes of exercise 3 times a week. For tips on using positive imagery, read on!

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