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

Increased emotional resilience Greater self-awareness Enhanced ability to regulate your moods Higher levels of “feel-good” chemicals, like endorphins and dopamine

Greater levels of gratitude Improved communication with friends A larger support network Enhanced romantic relationships More warmth and emotional intimacy in your connections

Receive more respect from your colleagues Stand out in performance reviews Boost productivity in your teams Solve problems more creatively and effectively

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.

“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. "

Build a network of people who approach life with lots of positivity. Spend less time with those who bring you down.

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] X Research source

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.

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.

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.

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] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

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.

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.

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. ”

“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. "

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] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source The gratitude journal will preserve memories that can make you smile later.

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.

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.

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.

Even temporary exposure to images of “ideal” people has been shown to negatively impact self-esteem.