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How to Develop a Positive Mental Attitude

by Frank
Published: Last Updated on


To teach your thoughts to be optimistic, all you need is little practice. Fortunately, there are a variety of small routines that may help you boost your optimism, and many of them are rather enjoyable. We’ve got you covered if you want to shift your perspective and see the bright side. Here’s an action plan tailored to you—try these healthy behaviors and you’ll find it simple to stay optimistic throughout the day.

Every day should begin on a pleasant tone

Having a smile on your face when you wake up can instantly improve your day.Start with some routines that will put you in a good mood straight away. Sipping a calming cup of green tea or listening to a hilarious DJ on the radio can fit the bill for you. Make sure whatever provides you delight is the first thing you do, and you’ll have something to look forward to.

  • Just one grin can reduce stress hormones and persuade your brain that you’re in a good mood.[1]
  • When you go out the door, a grin can boost your heart health and attract others to you.[2]
  • It’s fine if your morning ritual is truly unique—what matters is that you get up and active!

Gratitude should be practiced

Gratitude for events allows you to appreciate your life.You’ll learn that the world has a lot to give you when you notice anything wonderful that happens. Continue to pay attention to both little and major things.[3] They might be past, current, or future in nature. Warm your heart with a good recollection, gratitude for what’s going on right now, or hope for what’s about to happen. Try any of these suggestions to make thankfulness a habit:[4]

  1. When someone helps you out, write a thank-you letter, keep a gratitude notebook, or make a mental note of it.
  2. Count your blessings is a fun practice to do. Choose a random number, such as 5, and use it as a goal—in this example, keep track of at least 5 positive events that occur throughout the week.
  3. In the present time, focus on one aspect that makes you happy. “The wind chimes sound amazing in this breeze,” for example.

Use affirmations that are positive

Even if you’re anxious, speaking confidently keeps you optimistic.Any motto you come up with demonstrates your intelligence and creativity. Because what you tell yourself has an impact on your performance, if you tell yourself, “I don’t know how to handle life,” you’ll forget that you have the capacity to resolve any problem. Remind yourself that you have a great deal of power over your situation. [5] Be kind with yourself, mentioning your wonderful qualities or what you admire about yourself, and saying things like:

  • “I am a resourceful and clever person. I’ll figure out a way to make today extraordinary.”
  • “Compassion inspires me.” “Today, I’ll be nice to everyone I meet.”
  • “The most important thing is that I give it my all, and that’s all that matters.”[6]

Make a list of your negative triggers

Taking note of your emotions allows you to move forward and enhance your attitude.Anything that brings up a stressful or sad memory is a negative emotional “trigger.” When you compare what’s occurring now to what’s happened in the past, you’ll notice a significant difference. First, identify the feeling that has surfaced. Then tie it to a previous experience. Finally, remind yourself that you have the power to modify your behavior right now. Here’s an illustration of the three-step procedure: [7]

  • “Right now, I’m quite irritated because someone cut me in line.”
  • “This reminds me of the day my parents dropped me off late at school and I got in trouble.”
  • “I’m actually alright right now since I’m not working today.” It’s fine if you wait an extra 30 seconds.”

Make positive self-talk a habit

Compassionate treatment of oneself allows you to appreciate who you are.If you find yourself slipping into self-criticism, alter the script and use words that will inspire you. Say your name first to let your brain know you’re talking to yourself. Then, instead of using a negative detail, use a fresh term. Finally, mention something you admire about yourself. You’ll see someone great in the mirror after you’ve transformed your self-image. [8] Try a three-step self-talk activity like this one: [9]

  • Begin with your given name. “Jamie…”, for example.
  • Change the way you speak. For example, rather than telling yourself, “You’ll humiliate yourself at this party,” tell yourself, “You’ll undoubtedly meet a lot of new people tonight.”
  • Let’s wrap it up with some self-love. “You’re an excellent listener,” you may say in the end. I admire how interested you are in what others have to say.

Look for high points throughout the day

Happiness becomes a reflex when you notice three nice things.When you “scan” your environment, which occurs when you seek for things that stand out, you are training your brain to view the world in a different way. Make sure it zooms in on whatever makes you grin, and you’ll begin to appreciate how full of joy and wonder life can be. [10] You may make notes like this:[11]

  • “This coffee is sweet to perfection, the barista is friendly, and the corgi next to me is adorable.”
  • “Today, I saw a fantastic mural, bought some painting tools, and got a great deal.” [12]
  • “I observed a child share a candy bar with their brother, heard about a celebrity constructing houses for veterans, and saw a stranger carry an old woman’s groceries.”

Make a lesson out of a bad circumstance

Taking on difficulties may be thrilling since it allows you to discover more about yourself. If you believe you are being held back by stressful events, you may get exhausted. Instead, take a big breath, think about what just happened, and consider how the experience will help you prepare for the future. [13] For example, you may say:

  • “I was taken aback when my employer asked me to open the meeting, but I managed to get through the whole thing.” When I’m put on the situation, I’ve discovered that I’m actually quite capable!” [14]
  • “When I go to family gatherings, I become anxious. I noticed I get nervous when I’m among family. I’m going to make it a point to hang out with folks that make me feel good.” [15]
  • “I’d been feeling chaotic all day, so I cleaned up my room, wrote a to-do list, and deleted my spam folder. “Wow, it made a huge difference!” [16]

Set a good example for your buddies

Motivating others around you might help you stay on track with your objectives. You’ll inspire your loved ones and remind yourself what actually works when you share healthy and productive behaviors. Talk about your accomplishments and offer to assist your friends in developing their own success plans. You may say something like this to hold yourself and your network accountable:[17]

  • “For professional growth, I enrolled in a night class!” “How do you believe you’ll go to the next level?” [18]
  • “I got up at 7 a.m. to make sure I ran in the morning. It was difficult at first, but it was well worth it. What kind of regimen might be beneficial to you?”
  • “What have all of you been up to?! When we hook up, I’m usually very motivated.”

Give individuals a lot of praise

Complimenting others serves as a gentle reminder that you have a strong support system. You’ll practice another type of appreciation if you talk about how other individuals add worth to your life. Be precise in your compliments and mention why the person you adore is important to you. [19] You’ll understand how fortunate you are to be surrounded by wonderful people, and your relationships will be strengthened as a result. Saying something like [20] may make someone feel unique.

  • “I am indebted to my sister!” She’s a patient and smart woman. I like how much I learn from our long phone chats.”
  • “I live with the nicest roommates on the planet!” They helped me transfer all of my belongings into my room without even asking for pizza!”
  • “I’m very delighted I met Alex, my tutor. I think I’ve got a grasp on the situation now!”

Assist others

Self-esteem is improved through doing acts of compassion. You’ll feel instantly powerful once you realize you can enhance the quality of someone else’s life. Volunteering or simply focusing on how you can be pleasant to others can demonstrate to you that you have the power to elevate others on a daily basis. [21] Here are some examples of lovely gestures:[22]

  • Picking up trash. Even if no one sees you doing it, they’ll appreciate how tidy everything is.
  • Donating pet food to a sanctuary for animals. The materials will be much appreciated by the workers. [23]
  • I’m smiling at a complete stranger. You’ll show children that the world is a welcoming place.

Make jokes

Laughter relieves stress and improves your attitude. You get a lot of oxygen, which works out your lungs, heart, and muscles, which is one of the reasons you feel wonderful when you laugh. Endorphins are released as a result of these bodily responses, and they calm your entire body. To brighten oneself up, try the following activities: [24]

  • Choose a stand-up comic you enjoy and subscribe to their podcast for a daily dose of laughter.
  • Make a scrapbook of funny memes, photographs, quotations, and cartoons, either in real or digital form.
  • Share your own jokes or stories based on amusing events in your life.[25]

Drink plenty of water and get plenty of exercise

Drinking enough of water and engaging in physical activity might help you feel happy and energized. Drink at least 4-6 glasses of water every day and exercise for at least 20 minutes. [26] When you drink enough water, your brain’s circulation improves, giving you improved long-term memory and a more balanced mood. [27] A regular exercise program can also assist since it protects your brain tissue and improves your concentration. You’ll make a significant investment in your mental health if you combine the two practices. [28]

  • Carry a water bottle with you if you go extremely active because you’ll need to hydrate a lot more.
  • If you’re always thirsty, you’re definitely dehydrated; increasing your water intake will give you a lot more energy.
  • Focus on what you enjoy doing to stay on track with your fitness plan—for example, if you favor dancing workouts, give them a try.

Try a few activities to boost your optimism

Practicing these exercises will assist you in developing a positive outlook. Your “subconscious mind,” a region of your brain that creates your views, receives whatever messages you repeat. [29] Your “subconscious mind” is so powerful that it influences how you feel throughout the day. Here are a few pointers on how to make optimism a habit: [30]

  • Hendel’s “triangle” approach is worth a go. Identify a sensation, such as frustration, and two emotions, such as rage and fear, that you need to address. Then, instead of those emotions, replace them with ones like joy and enthusiasm. [31]
  • Use the “Emotional Freedom Technique” of “tapping” (EFT). Tap different parts of your body gently and say something soothing, such as, “Even though social circumstances make me anxious, I love and accept myself.” [32]
  • Make a “Neuro-Linguistic Therapy” appointment for yourself (NLP). Choose a new answer and set a goal after identifying a reply. “I freeze up when I get criticism, but I adore self-improvement, so I’ll imagine my heart opening up every time I get input,” for example. [33]

Listen to music that motivates you

Making a playlist of your favorite music might help you forget about your worries. Because music allows you to reflect on a variety of feelings, you may listen to any genre you like. Whether you’re listening to classical or hip hop music, your mind will try to figure out what the performers are trying to say. When you’re looking for solutions to difficulties, all of that attention will come into play over time. [34]

  • If you write down your favorite lyrics, you might be able to come up with some creative solutions to life’s problems.
  • You’ll learn how to express yourself by writing about why various music make you feel a specific way.
  • Play music that has something to do with the project you’re working on. If you want to create a motivational speech, for example, you can listen to a song about bravery.

Before going to bed, try to meditate

Calming down allows you to look forward to a nice night’s sleep. You won’t overthink during the night if you take some time to be “present with,” or recognize, all of your thoughts before going to bed. [35] Sit comfortably, pay attention to your posture, take deep breaths, and focus solely on one thought. You’ll relax if you conclude the evening on a nice note, so say something like:[36]

  • “I’m looking forward to having lovely dreams.”
  • “Right now, I am protected and entire.”
  • “I’ll be stronger and healthier when I wake up.”


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  2. Psychology To Grin About: The Benefits Of Smiling And Laughter | UWA Online. (2019, June 6). UWA Online. https://online.uwa.edu/news/benefits-of-smiling-and-laughter/.
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  10. Kamal Ravikant. Author, Love Yourself Like Your Life Depends On It. Expert Interview. 2 December 2019.
  11. Three Good Things (Greater Good In Action). (n.d.). Three Good Things | Practice | Greater Good in Action. https://ggia.berkeley.edu/practice/three-good-things.
  12. Leah Morris. Life Coach. Expert Interview. 19 June 2020.
  13. It’s Not Going To Be That Fun: Negative Experiences Can Add Meaning To Life – ScienceDirect. (2018, April 22). It’s not going to be that fun: negative experiences can add meaning to life – ScienceDirect. https://www.sciencedirect.com/science/article/pii/S2352250X18300769.
  14. Leah Morris. Life Coach. Expert Interview. 19 June 2020.
  15. Hilary Jacobs Hendel, LCSW. Certified AEDP Psychotherapist & Emotions Educator. Expert Interview. 8 September 2021.
  16. Michelle Shahbazyan, MS, MA. Matchmaker, The LA Life Coach. Expert Interview. 18 March 2020.
  17. Thekla Morgenroth.Michelle K. Ryan.Kim Peters. Author, The Motivational Theory of Role Modeling: How Role Models Influence Role Aspirants’ Goals. December 2015.
  18. Leah Morris. Life Coach. Expert Interview. 19 June 2020.
  19. Kim Chronister, PsyD. Clinical Psychologist. Expert Interview. 28 July 2021.
  20. Sara B. Algoe, Laura E. Kurtz, Nicole M. HilaireFirst. Author, Putting the “You” in “Thank You”: Examining Other-Praising Behavior as the Active Relational Ingredient in Expressed Gratitude. 7 June 2016.
  21. Kim Chronister, PsyD. Clinical Psychologist. Expert Interview. 28 July 2021.
  22. Kindness Matters Guide | Mental Health Foundation. (2020, May 14). Mental Health Foundation. https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide.
  23. 30 June 2020. Sydney Axelrod. Certified Life Coach. Expert Interview.
  24. Stress Relief From Laughter? It’s No Joke. (2021, July 29). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456.
  25. Leah Morris. Life Coach. Expert Interview. 19 June 2020.
  26. Leah Morris. Life Coach. Expert Interview. 19 June 2020.
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  28. The Influence Of Exercise On Cognitive Abilities. (2013, January 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/.
  29. Michelle Shahbazyan, MS, MA. Matchmaker, The LA Life Coach. Expert Interview. 18 March 2020.
  30. The Unconscious Mind. (2008, January 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440575/.
  31. Hilary Jacobs Hendel, LCSW. Certified AEDP Psychotherapist & Emotions Educator. Expert Interview. 8 September 2021.
  32. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers Of Health. (2019, January 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/.
  33. Evidence-based Neuro Linguistic Psychotherapy: a Meta-analysis – PubMed. (2015, December 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/26609647/.
  34. Association for Psychological Science. Positive mood allows human brain to think more creatively. 15 December, 2010.
  35. v161872_b01]. 28 July 2021.
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