Positive thinking can be achieved through a few different techniques that have been proven effective, such as positive self-talk and positive imagery.

Here are some tips to get you started that can help you train your brain on how to think positively.

Challenging situations and obstacles are a part of life. When you’re faced with one, focus on the good things no matter how small or seemingly insignificant they seem. If you look for it, you can always find the proverbial silver lining in every cloud — even if it’s not immediately obvious. For example, if someone cancels plans, focus on how it frees up time for you to catch up on a TV show or other activity you enjoy.

Practicing gratitude has been shown to reduce stress, improve self-esteem, and foster resilience even in very difficult times. Think of people, moments, or things that bring you some kind of comfort or happiness, and try to express your gratitude at least once a day. This can be thanking a co-worker for helping with a project, a loved one for washing the dishes, or your dog for the unconditional love they give you.

Trusted Source has found that writing down the things you’re grateful for can improve your optimism and sense of well-being. You can do this by writing in a gratitude journal every day, or jotting down a list of things you’re grateful for on days you’re having a hard time.

Studies have found that laughter lowers stress, anxiety, and depression. It also improves coping skills, mood, and self-esteem. 

Be open to humor in all situations, especially the difficult ones, and permit yourself to laugh. It instantly lightens the mood and makes things seem a little less difficult. Even if you’re not feeling it; pretending or forcing yourself to laugh can improve your mood and lower stress.

Negativity and positivity are contagious. Consider the people with whom you’re spending time. Have you noticed how someone in a bad mood can bring down almost everyone in a room? A positive person has the opposite effect on others.

Being around positive people has been shown to improve self-esteem and increase your chances of reaching goals. Surround yourself with people who will lift you up and help you see the bright side.

Take a good look at the different areas of your life and identify the ones in which you tend to be the most negative. Not sure? Ask a trusted friend or colleague. Chances are, they’ll be able to offer some insight. A co-worker might notice that you tend to be negative at work. Your spouse may notice that you get especially negative while driving. Tackle one area at a time.

A common mistake people make when making a shift in their attitudes is that they think that they have been perfect and do things perfectly all the time. This traps them from being positive.

Changing to a positive attitude can be gradual. While you may slip and stumble, continuing this way over time will strengthen your positive viewpoint more and more.

But if you set an inhuman standard for yourself and think you have to go from being a pessimist to always being an optimist, then you may find it hard to live up to that. And so you may feel like a failure. You get angry with yourself. And you may even give up on changing this habit and fall back into negative thinking.

So instead, focus on gradual change. If you are optimistic 40% of the time right now, try to improve this to be optimistic 60% of the time. Then, increase that to 80% when you are used to the new standard, then subsequently 100% if you can.

This focus on gradual improvement is far more sustainable and likely to bring long-term success than trying to reach an inhuman standard grounded in perfection.

There’s nothing like a good self-help book. When you’ve got extra time on your hands or feel uncertain about your life — or work — direction, self-improvement is a good distraction. Plus, a good read will give you solid strategies to implement into your life. 

🍁Get Out of Your Head: Stopping the Spiral of Toxic Thoughts

🍁A Year of Positive Thinking: Daily Inspiration, Wisdom, and Courage

🍁Mini Habits: Smaller Habits, Bigger Results

Consider starting a healthy reading book club at work. Obviously you can’t read on the job, but you can discuss the book during a walking break or even over lunch. On a remote team? Schedule a short weekly Zoom chat to discuss your favorite takeaways.