1. Take an honest look at your thoughts.

When we try to adopt new beliefs, it can be tempting to jump straight into action or what we think will “fix us,” says Perri. But it’s important to pause and look at what’s going on in your head in the present moment before trying to change your mindset. If you rush into trying to be more positive without carefully examining your current state of mind, you’re less likely to make a concrete change, she adds. “Processing, recognizing and accepting the negative and positive aspects of your life cannot be ignored,” says Perri. “We must recognize good and evil and know that they are both an inevitable part of life. »

Practicing radical optimism doesn’t eliminate the bad things that happen to you or make you jump for joy when your sweetheart abandons you or you get passed over for that promotion. Really wanted at work. However, it gives you the ability to see the silver linings in difficult situations and the confidence to know that you will come out the other side, no matter the obstacle.

You can start this process by develop a journaling practice where you regularly write down your thoughts. Reflecting on these notes will help you see areas where you tend to become negative, Perri adds. If journaling isn’t your thing, try recording voice memos and listening to them. Also pay close attention to your self-talk in these statements. If you constantly tell yourself you will fail, it will be much harder to succeed, says Perri.

2. Think about what causes you to think negatively.

Most people don’t wake up in the morning and decide to be a dark cloud, raining down a rain of doom on everyone and everything in their path. Often, an external force can cause stress or unhappiness that turns into a more holistically negative mindset, explains Hayami Koga MD, PhD, postdoctoral researcher at the Harvard TH Chan School of Public Health who co-authored a study showing that optimistic people are more likely live to be 90 or older regardless of race or ethnicity. To determine the source of stress in your life, take a look at the environment around you, says Koga. For example, if your work environment is toxic and that’s where you spend the majority of your time each week, simply meditate that may not be enough to move the needle. You may need to take drastic steps, like changing jobs or living situations, to reap the rewards of long-term optimism, she adds.

3. Make a “best possible self” intervention.

It’s an exercise in which a person imagines and writes a version of the future where they get everything they want, Koga explains. Maybe you want to live in an enchanting cottage in the woods where you churn out novels with LOYL and a few kids underfoot, or climb the corporate ladder to the top, eventually becoming CEO of a major brand . Whatever your desire is, put it on the page and try to embody the feeling of achieving those goals. “People are encouraged to be specific, writing down everything, including their dreams and potential in all areas, school, career, social relationships and health,” says Lee. “When you fill in as much detail as possible, it helps you see what’s important to you.”

It is proven that thinking about a future that works in your favor help increase optimism levelsKoga and Lee say. This exercise can serve as a starting point. People can use what they have learned about their priorities and create an action plan to pursue their dreams. Although this practice is often done during talk therapy, it can be done individually, Koga adds.

4. Set goals.

Society’s idea of ​​an optimist is usually an extreme version, Lee says. “We’re not talking about a Pollyanna.” Instead, the optimism considered in his studies concerns people who “feel confident and have a strong sense of agency to make positive things happen.” That’s why she recommends people set goals to move toward what they want. “Research reveals that optimistic people tend to be more likely to have goals and to be tenacious and persistent in their pursuit,” says Lee. Maybe you want to run a marathon, for example. Instead of waiting for your lung capacity to magically increase, prepare to a training plan. If you’re completely new to running, perhaps you can start with a mile and add distance each week.

Creating an action plan can help you break down your goals into actionable steps, says Lee, so you’re much more likely to achieve them. And when you accomplish something, your self-esteem increases, which reinforces the belief that you are capable of achieving your desires, says Lee. Winnings after winnings!

5. Try therapy.

If you find that you have persistent negative thoughts, talk therapy can help you untangle them, says Perri. When you identify what is bothering you, it will be easier to move past it. A helpful therapeutic practice is to question your thoughts, says Perri. “If you find yourself telling yourself that you are not worthy of love, ask: Okay, what is my proof of that?” Write down what supports or goes against your theory. This exercise can diffuse some of the charged emotions around your negative thoughts and help you release them. While working with a professional is helpful, people can also try this at home in their journal, Perri adds.



The Spectrum of Optimism, Explained

Whether you listen to Dua Lipa’s album or buy a grandma plaque to remind you of your radical optimism (and awesomeness), adopting this mindset can change your life. It can help you stress less, sleep more, concentrate better, live longer and enjoy everyday moments. And if we can take one last breath from Dua, it would have to be this optimistic mantra from her song “Physical”: “I don’t want to live another life, ’cause this one’s pretty cool.” »

Meet the experts: Lewina LeePhD, is an associate professor of psychiatry at Boston University Chobanian & Avedisian School of Medicine. Brittany PerriPsyD, is a clinical psychologist currently residing in Atlanta. Hayami Koga MD, PhD, is a postdoctoral researcher at the Harvard TH Chan School of Public Health who has studied optimism.



Jacqueline Tempera is an award-winning writer and journalist living in New Jersey with her many pets. She is a business owner and double Scorpio who loves all things astrology and reality TV. She is passionate about body diversity and representation, mental health, and the fight to end sexual assault and harassment. To learn more about Jackie, follow her on Instagram @jacktemp or visit her website at jackietempera.com.