Did you know that positive people are usually healthier and live longer? It’s true! Optimists tend to live 11-15% longer and have a higher chance of reaching the age of 85.

A positive mindset can transform our lives, but being positive isn’t always easy, especially when life throws us curveballs. We all have days when negativity creeps in, and that’s okay. The good news? Positivity is a skill that can be learned.

This article explains why practicing positive thinking matters and provides 15 practical ways to become a more positive person. These aren’t just feel-good tips; they’re research-backed ways to improve your physical and mental health.

The Power of Positivity

Positive thinking isn’t about ignoring life’s problems or wearing a fake smile. It’s about approaching challenges with an optimistic outlook and a productive mindset. This approach trains the brain to focus on the good in life and find constructive ways to deal with difficulties.

Barbara Fredrickson’s broaden-and-build theory explains the profound impact of this mindset shift. Positive emotions broaden our awareness and encourage new thoughts and actions. Over time, this expanded behavioral repertoire builds skills and resources. For instance, joy makes us want to play and interest triggers the urge to explore.

With a more positive mindset, we become more resilient and creative problem solvers, bounce back faster from setbacks, and persevere through challenges. This positivity enables us to thrive long-term. It can create a self-fulfilling prophecy: expecting positive outcomes makes us more likely to take actions that lead to those outcomes, creating a positive feedback loop.

This expanded perspective also enhances cognitive flexibility, leading to more innovative thinking and better decision-making.

smiling woman looking up from her writing and thinking positive thoughts

The Science Behind Positive Thinking

Research in positive psychology backs this up. When we think positively, our brains release dopamine and serotonin, feel-good chemicals that improve brain function and make us more alert, motivated, and productive. The more we practice positive thinking, the stronger our neural pathways become, and positivity becomes more natural and automatic over time.

The Negativity Bias: Our Default Setting

Unfortunately, humans have an inherent negativity bias. We’re wired to pay more attention to negative experiences than positive ones – an evolutionary hangover from when hyper-awareness of threats was crucial for survival. This bias explains why being positive sometimes feels like hard work.

Awareness of this bias is the first step to change. By recognizing it, we can catch negative thought spirals and consciously redirect them, effectively counteracting our natural pessimistic tendencies.

The Connection Between Positivity and Well-Being

Positivity isn’t just about feeling good—it’s about living well. Positive thinkers have lower rates of depression and anxiety, handle stress better, and are more resilient. Physically, they tend to have lower blood pressure, reduced risk of heart disease, stronger immune systems, and even experience less pain.

Positivity also impacts relationships, career success, and overall life satisfaction. Positive people are more likely to take on challenges and persevere through difficulties.

Positive people still face hardships, but their outlook helps them navigate challenges more effectively and recover more quickly. This ability to stay optimistic in the face of adversity is a key factor in their well-being and success.

15 Ways to Become More Positive

Now that you know why positivity is important, let’s discuss how to be more positive. Here are 15 ways to do so, starting with easy daily habits and working up to harder (but just as rewarding) practices.

1. Laugh and Seek Out Humor

Let’s start with something fun – laughter! You know that feeling when you’re doubled over, tears in your eyes, belly aching from a good laugh? That’s pure positivity right there.

Make it a habit to find humor in your daily life. Watch a funny video, have a funny conversation with friends, or learn to laugh at life’s little absurdities. Starting your day with a short comedy clip can significantly improve your mood.

Remember, laughter is contagious. By bringing more humor into your life, you’ll improve your own mood and those around you, too.

2. Celebrate Small Wins

Life isn’t just about the big wins – it’s also about celebrating the little victories along the way. Did you finish that report you’ve been putting off? Celebrate! Did you water your plants this week? That’s a win!

Consider creating a win jar. Write down every achievement, no matter how small, and put it in the jar. On tough days, you can look back at all your wins for an instant mood boost.

3. Immerse Yourself in Nature

Nature has a profound ability to refresh our minds and lift our spirits. Take a walk outside or try one of these simple ways to connect with the natural world:

Start a nature treasure hunt: Create a list of items to find during your outdoor time, like a yellow flower, a smooth stone, or a uniquely shaped leaf. This turns a simple walk into an engaging adventure and encourages you to notice things you might otherwise miss.
Try plein air activities: Take indoor activities outside. Read a book under a tree, sketch the scenery in a park, or have your lunch on a bench surrounded by greenery. This change of environment can spark creativity and improve your mood.
Stargaze: Spend some time in the evening looking at the night sky. Even in urban areas, you can often see major constellations or planets. This can provide a sense of wonder and perspective that boosts positivity.
Plant a mini-garden: Even if you don’t have outdoor space, growing herbs or small plants in pots on a windowsill can provide a daily connection to nature and the satisfaction of nurturing something.

smiling woman admiring her small tomato plant

Try these nature-based activities, and you’ll likely improve your mood, reduce stress, and appreciate the world more.

4. Use Positive Affirmations

Words have power, especially the ones we say to ourselves. Positive affirmations are simple, positive statements that can rewire your brain.

Start your day by looking in the mirror and saying something positive about yourself. This practice of positive self-talk might feel weird at first, but with consistent effort, it becomes natural and can make a big difference to your self-esteem and outlook.

Not sure what to say to yourself? Check out our affirmation page where you’ll find everything from confidence-boosters to anxiety-busters and funny affirmations to lighten the mood. Whether you like “I am” statements or need self-care inspiration, we have just the words you need to power up your positivity!

5. Limit Your Exposure to Negative Media

In our hyperconnected world, it’s easy to get caught up in a cycle of negative news and social media drama. While staying informed is important, constant exposure to negativity can be bad for your mental health.

Try setting boundaries around your media consumption. Maybe it’s limiting news to once a day, unfollowing accounts that make you feel bad, or having a “no phones at dinner” rule. You might be surprised at how much lighter you feel.

At the same time, actively seek out positive news and uplifting stories. Many websites and social media accounts specialize in sharing good news, scientific breakthroughs, and inspiring human interest stories. By balancing your media diet with positivity, you can stay informed without feeling overwhelmed by negativity.

Remember, there’s a lot of good happening in the world too – sometimes we just need to look for it!

6. Practice Gratitude Daily

Gratitude is a powerful catalyst for positivity. By consistently recognizing and appreciating the good in your life, gratitude fundamentally changes how you see the world around you and you start noticing positive things more often.

Gratitude also helps put challenges into perspective, balancing difficulties with an awareness of life’s blessings. This doesn’t make problems disappear but gives you a more balanced view, increasing your resilience and optimism.

Try this gratitude exercise: Create a gratitude map on a large piece of paper or a digital canvas. In the center, write your name. Add a branch to your map with something you’re grateful for each day and a brief note about why. As your map grows, you’ll create a beautiful visual representation of the positivity in your life. This practice helps you recognize your daily blessings and provides a powerful reminder of all the positive aspects of your life when you need a boost.

Over time, you’ll naturally notice more happy things and your gratitude map will become a treasured record of your journey towards a more positive mindset.

7. Do Acts of Kindness

Want to feel good in an instant? Make someone else feel good! Acts of kindness not only brighten someone else’s day but also your own.

It doesn’t have to be a grand gesture. Hold the door for someone, give a genuine compliment, or help a neighbor with their groceries. Try a weekly kindness challenge and see the positive energy it creates.

Acts of kindness trigger a helper’s high, releasing feel-good chemicals like oxytocin and serotonin in your brain. This boosts your mood, lowers stress levels, and even improves physical health. It’s a win-win situation: you’re making the world a little bit better while simultaneously enhancing your own well-being.

Plus, kindness is contagious. When people see or experience acts of kindness, they are more likely to pay it forward. By initiating this positive chain reaction, you can uplift an entire community and create a more supportive and compassionate world for everyone.

8. Focus on Solutions, Not Problems

It’s easy to get caught up in what’s going wrong, but constantly dwelling on problems rarely solves them. Instead, shift your focus to finding solutions.

One effective technique is the problem-solution journal. Whenever you encounter a problem, write it down on one side of a page. On the other side, brainstorm at least three potential solutions or actions you can take. This practice trains your brain to automatically look for ways forward rather than getting stuck in a cycle of worry.

Even if you can’t solve the whole problem, focusing on what you can control will make you feel more empowered and positive.

9. Surround Yourself With Positive People

You’ve probably heard the saying, “You’re the average of the five people you spend the most time with.” There’s a lot of truth to that, especially when it comes to positivity.

Make a conscious effort to spend more time with people who lift you up and inspire you. Their positive energy is contagious and can greatly influence your outlook and attitude.

To cultivate these uplifting relationships, try having regular adventure days with your positive peers. This could be going on a new hike, taking a cooking class together, or volunteering for a local cause. These experiences create moments of shared joy and lasting happy memories. They also generate excitement, laughter, and opportunities for personal growth and bonding over new challenges.

Of course, you can’t always choose your company. In situations where you’re surrounded by less-than-positive people, try to be the positive influence in the group. Your positive attitude can shift the dynamic and uplift those around you.

10. Set Achievable Goals

Having something to work towards can give you a sense of purpose and positivity. But here’s the key – make sure your goals are achievable.

Break big goals into smaller, manageable steps and celebrate each milestone along the way. This way, big goals feel less overwhelming, and you get regular doses of accomplishment and positivity.

To make your goals more effective, try the SMART method: Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, instead of “get fit,” a SMART goal might be “jog for 20 minutes three times a week for the next month.” This will give you clarity, make it easier to track your progress, and boost your motivation and positivity even more.

11. Exercise Regularly

Exercise isn’t always fun in the moment. But the post-workout endocannabinoid rush and long-term mental health benefits? That’s pure positivity gold!

Find a form of exercise you enjoy, whether it’s dancing, hiking, yoga, or playing a sport. The key is consistency, not intensity. Even a short daily walk can improve your mood and outlook.

But what if your schedule is packed? No worries! You can still fit in some extra movement throughout your day. Here are some clever ways to incorporate more exercise into your day:

Walking meetings: Instead of sitting at a desk, take phone calls or brainstorming sessions while walking.
Commercial challenge: During TV ad breaks, do a quick set of bodyweight exercises like squats, push-ups, or jumping jacks.
Stair champion: Make it a rule to always take the stairs instead of the elevator, no matter how many floors.
Dance cleaning: Put on your favorite upbeat playlist while doing household chores and dance as you dust, vacuum, or wash the dishes.

woman listening to music while vacuuming

These simple strategies will help you increase your daily activity without it feeling like a chore and contribute to your physical health and positive mindset.

12. Reframe Negative Thoughts

This is where you start flexing your mental muscles. Negative thoughts happen to everyone, but we can choose to reframe them.

One powerful reframing technique is to change “I have to” to “I get to.” For example, instead of thinking, “I have to go to work,” try, “I get to go to work.” This slight shift helps you see opportunities, not burdens.

Another way is to challenge negative thinking. When you catch yourself thinking negatively, ask yourself, “Is this really true? What evidence do I have for and against this thought?” You’ll often find your negative thoughts aren’t as bad as you first thought.

A third way is to address negative self-talk directly. For example, if you find yourself thinking, “I’m not good enough,” reframe it as “I’m learning and improving every day.” This helps shift your perspective from self-criticism to self-encouragement.

Practicing these reframing techniques regularly will change your inner dialogue to more positive thinking patterns.

13. Develop a Growth Mindset

A growth mindset is the belief that you can develop your abilities through effort and learning. It’s about seeing challenges as opportunities to grow, not threats to your ability. This perspective is a cornerstone of maintaining a positive outlook despite any adversity.

To cultivate a growth mindset:

Embrace the power of “yet”: When faced with a difficult task, instead of thinking, “I can’t do this,” try “I can’t do this yet.” This simple addition acknowledges the potential for growth and learning.
Celebrate effort, not just results: Focus on the process and the hard work you put in, not just the outcome. This helps you value the journey of improvement regardless of immediate results.
Seek out challenges: Intentionally put yourself in situations that stretch your abilities. This could be learning a new skill, taking on a project outside your comfort zone, or setting ambitious goals.
View failure as feedback: Instead of seeing setbacks as proof of your limitations, treat them as valuable information. Ask yourself, “What can I learn from this experience?” and “How can I improve next time?”
Be curious: Approach new situations with genuine interest and a desire to learn. Ask questions, explore different perspectives, and be open to new ideas.
Use growth-oriented language: Pay attention to your internal dialogue and the words you use. Replace fixed-mindset phrases like “I’m not a math person” with growth-mindset alternatives like “I’m working on improving my math skills.”

By consistently practicing these strategies, you can shift your mindset from fixed to growth, opening up possibilities for personal development and positive change.

14. Be Kind to Yourself

We’re often our own worst critic. But we don’t have to be!

Next time you make a mistake or face a setback, pause, take a deep breath, and ask yourself, “What would I say to a friend in this situation?” Then, offer yourself that same kindness. Acknowledge the difficulty, offer comfort, and encourage yourself to keep going.

man holding a yellow sticky note that says to keep going

Establish a daily self-appreciation ritual to counteract self-criticism. Each evening, take a moment to acknowledge three things you did well or liked about yourself that day. They can be small wins or examples of positive qualities you showed. Regularly acknowledging your positive attributes and actions will help you boost your self-love.

15. Be More Mindful

Mindfulness is a powerful tool for cultivating positivity in your daily life. It’s about being fully present in the moment and aware of your thoughts and feelings without judgment.

This practice helps create space between you and your thoughts, making it easier to choose positive responses rather than react with negativity. Being present also helps you appreciate the good things around you more easily.

You don’t need to sit in silence for hours to practice mindfulness. You can incorporate it into your everyday activities:

Mindful eating: Savor each bite of your meal. Notice the flavors, textures, and aromas.
Walking mindfulness: Focus on the sensation of your feet touching the ground as you walk.
Mindful listening: Give your full attention to conversations. Really hear what others are saying without planning your response.
Breath awareness: Take brief moments throughout the day to focus on your breath and notice the inhale and exhale.

Start small – even a few minutes of mindful awareness can make a difference. Soon, you’ll find yourself becoming more present and positive throughout your day.

Remember, mindfulness isn’t about achieving a particular state of mind. It’s about being aware of whatever you’re experiencing in the moment, with a positive attitude of openness and curiosity.

Final Thoughts

From understanding the science of positivity to exploring 15 practical steps to become more positive, you now have a toolbox of strategies to brighten your outlook.

Becoming more positive isn’t about ignoring life’s challenges or pretending everything is perfect. It’s about developing the resilience and mindset to navigate life’s ups and downs with ease and optimism.

As you start to implement these steps, be patient with yourself. Like any skill, positivity takes practice. You won’t see changes overnight, but with consistent effort, you’ll notice a shift in your overall outlook and well-being.

Start with the easy tips and work up to the harder ones. For example, seek out more laughter in your day or spend a few minutes writing in a gratitude journal every night. Once those become habits, you can tackle the more complex ones, like reframing negative thoughts or developing a growth mindset.

Your more positive self is waiting to emerge. Pick one strategy from this list and try it today. Your future self and those around you will thank you. Here’s to a brighter, more positive you!