Ready to give your brain a makeover and kick negativity to the curb? We all know that pesky negative thinking can rain on our parade, but guess what? You can literally train your brain to be more positive. Pretty cool, right?
1. Set a designated “worry time” and stick to it.
Instead of letting negative thoughts interrupt your day, allocate a specific time for them. Call it your ‘Worry Time’ – maybe 15 minutes in the evening. During this time, allow yourself to acknowledge and think about what’s bothering you. Once the time is up, move on. It’s like scheduling an appointment for your worries, so they don’t overrun your whole day.
2. Do a Negative Thought Swap.
Every time a negative thought pops up, swap it out with a task. For instance, if you start dwelling on something negative, do a physical activity like 10 push-ups, or a mental task like solving a Sudoku puzzle. It’s about creating a mental pattern interrupt, redirecting your brain’s energy from brooding to doing.
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4. Try The “So What?” Technique.
When you catch yourself spiraling into negative thoughts, challenge each thought with a ‘So what?’ It’s a way of confronting the worst-case scenario and often realizing it’s not as catastrophic as your mind makes it out to be. For example, “So what if I make a mistake in the presentation?” It leads to “I’ll learn from it and improve next time.”
5. Turn Complaints into Solutions.
Every time you catch yourself complaining about your problems, stop and think of a potential solution or a positive action you can take. It’s about shifting from a problem-focused mindset to a solution-oriented one. This doesn’t just reduce negativity; it empowers you to take control and act.
6. Embrace Curiosity Over Criticism.
When you face a setback or a negative situation, approach it with curiosity instead of self-criticism. Ask yourself, “What can I learn from this?” or “How can this help me grow?” This perspective turns challenges into opportunities for learning, rather than spirals of negativity.
7. Take on the Objective Observer Role.
Imagine you’re a neutral observer of your own life, like a documentary filmmaker or a journalist. When negative thoughts come up, observe them as an outsider. This detachment can help you see the situation more objectively and reduce the emotional intensity of negative thoughts.
8. Abide by The 5×5 Rule.
If it’s not going to matter in 5 years, don’t spend more than 5 minutes being upset by it. This rule helps put things into perspective. It’s a quick reality check that helps you decide whether the issue at hand is worth your energy and emotion.
9. Go for a Positive Anchor Creation.
Find a word, phrase, or action that triggers positive feelings for you. It could be a powerful quote, a personal mantra, or even a physical action like tapping your wrist. Use this anchor whenever negativity starts to creep in. It’s a way to bring yourself back to a more positive and centered state.
10. Limit your Exposure to Negativity.
This is about taking control of your environment. Limit your time with chronically negative people, or reduce your consumption of pessimistic news and social media. Remember, you’re the curator of your own mental space – be selective about what you allow in. Of course, sometimes you just have to learn to deal with negative people if you can’t avoid them — master that skill!
11. Dive into skillful distractions.
Sometimes, the best way to handle negativity is to give your brain something else to focus on. Engage in an activity that requires your full attention – like a new hobby, a complex puzzle, or learning a new skill. This redirects your mental resources from ruminating on negatives to engaging in something constructive and fulfilling.
12. Embrace the “Beginner’s Mindset.”
Approach situations with a beginner’s mind, as if you’re experiencing them for the first time. This Zen Buddhist concept encourages openness, eagerness, and a lack of preconceptions. When you apply this to everyday life, it can transform negative assumptions into a sense of wonder and new possibilities.
13. Try volunteering to help those in need.
Sometimes the best way to get out of your head is to focus on someone else’s needs. Volunteering or just helping a friend can offer a fresh perspective and remind you of the good in the world. It’s hard to stay negative when you’re actively making a positive impact on someone else’s life.
14. Create a “Positivity Portfolio.”
Gather things that bring you joy and comfort – photos, letters, music, favorite quotes, or even small objects. Whenever you feel overwhelmed by negativity, spend some time with your positivity portfolio. It’s a physical reminder of the good things in your life and can be a powerful tool in shifting your mindset.
15. Get outside more often.
Never underestimate the power of nature in lifting your spirits. A walk in the park, a hike, or just sitting in a garden can do wonders for your mental state. Nature has a way of putting things in perspective and reducing the impact of negative thoughts. It will also help you find inner peace even in the midst of chaos, which is always a plus.
16. Do some Future-Self Visualization.
Take a moment to visualize your future self – someone who has successfully overcome the current challenges and negative thoughts. Ask yourself what advice this future self would give you. This form of visualization can provide both comfort and insight, helping you to move past current negativity.
