In addition to having a growth mindset, we can also develop a positive mindset to improve our mental health. In her article titled Proven Ways to Develop a Positive Mindset—and Why It Matters, Lauren Greene notes that our brains are hardwired to focus on the negative. “Known as the negativity bias, this innate human reaction is an evolutionary holdover that kept our ancestors safe in a threat-filled world.”
Just as we can develop a growth mindset, we can rewire our brains to focus more on the positive and not constantly be thinking of perceived threats and worry about the ‘what-ifs’ in life. Dr. Carla Marie Manly, a Santa Rosa, California-based clinical psychologist who specializes in the neurobiology of positivity, explains that “Hebb’s rule” states that the more we do something, the more it’s going to be hardwired into our brain. Manley notes that with patience and practice we can train our brains to start ‘firing and wiring’ for more positive thoughts. “Our mindsets are not inconsequential, but instead play a dramatic role in determining our health and well-being,” explained Alia Crum, Ph.D., the head of the Mind & Body Lab at Stanford University.

In her article, Greene shares more on how we can train our brains to focus on the brighter side of life. Here are a few steps to get started:

  1. Create a positivity stockpile. When we’re in a mental downward spiral it can be hard to recall happy thoughts in the moment. Manly suggests filling up an empty glass jar with feel-good mantras, positive words, poems, or memories on little slips of paper or writing down things you feel grateful for as they come to you, whether it’s your friends, your musical abilities, or your favorite coffee shop. Rereading and remembering these uplifting messages can trigger feel-good neurochemicals in the brain like serotonin, says Manly.
  2. Meditate for mindfulness. Meditating is really about learning to stop your mind from constantly harassing you. As negative thoughts begin to arise, you’ll learn to let them go and the more you do it the more mindful you’ll become. “It’s like learning to eat more of the foods that are good for us and bypassing the not so healthy ones,” says Manly. “Meditation can help train your brain to engage in thoughts that feel good and not engage with those that don’t.”
  3. Reframe your thoughts. If you find yourself stuck with a stream of negative thoughts, try a helpful technique used in cognitive behavioral therapy. Jot down the thoughts you are having and then begin asking yourself questions about each one to determine how valid it really is. Is the thought fact or more of an opinion? How likely is it to really come true? How will you feel about it in a week? Or a month? What would you tell a close friend if they had that feeling? Then come up with an alternative statement that repositions your thought in a more positive way. For example, rather than thinking you’re a failure because you made one mistake, reframe it as you learned a good lesson that will help you grow and become even better, smarter, or stronger.