Start every day with positive thinking!
How you start the morning sets the tone for the
rest of the day. Have you ever woken up late, panicked, and then felt like
nothing good happened the rest of the day? This is likely because you started
out the day with a negative emotion and a pessimistic view that carried into
every other event you experienced. Instead of letting this dominate you, start
every day with positive affirmations.
Strengthen your memory for positive
information.
Did you know that you may be able
to increase your positiveness just by memorizing lists of positive words? It is
because when you force your brain to use positive words frequently, you make
these words more accessible, more connected and more easily activated in your
brain. So when you go to retrieve a word or ideas from your memory,
positive ones will come to the top more easily.
Strengthen your brain's ability to work with
positive information.
Once your brain has built
strong neural networks for positive words, try to extend these
networks by asking your brain to use positive information in new ways. For
example, you could memorize positive words and set an alarm that reminds you to
recall these words, in reverse order, an hour later.
You could print out these words on cards, cut them
into two pieces, shuffle them all together and then find each card's match. For
example, the word "laughter"
would be cut into "laug" and "hter." To match the word
pieces, your brain has to search through lots of positive information to find
what it is looking for. This positive memory recall task may make it
easier when you try to think positive.
Strengthen your brain's ability to pay
attention to the positive.
Are you one of those people who
notices the bad stuff - like when someone cuts you off in the traffic or your
food does not taste quite as good as you wanted it to? In that event, you most
likely have trained your brain to focus on the negative and your brain has
become really good at it. It can be really challenging to undo this training.
So instead, train your brain to be even better at focusing on the positive.
Condition yourself to experience
random moments of positiveness.
Did you know that you can
condition yourself for positiveness? If you have ever taken an introduction to
a psychology course, you would have probably heard about the study of
Pavlov's dog. Here is a quick refresher:
Pavlov had a dog. Pavlov would
ring a bell to tell his dog that it was almost feeding time. Like most dogs,
Pavlov's dog would get really excited when he was about to get fed. So he'd
drool all over the place. What happened? Well, suddenly Pavlov's dog started
getting excited just by the sound of that bell, even when food was not present.
Eating food and the sound of the bell became linked in the dog’s brain.
Something as meaningless as a bell was now making the dog excited.
This effect is called classical
conditioning. It is the idea that when two stimuli are repeatedly paired, the
response that was first elicited by the second stimulus (food) is now elicited
by the first stimulus alone (the bell). This happens all the time without us
even realizing it. For example, the favourite food for many of us is something
that we ate as a child with our families. What likely happened was the
positive feelings of being with family and the particular food got paired in
our brains. As a result, we now get the warm-fuzzy feelings that we got from
spending time with family just from eating the food alone, even if our
family is not currently present when we eat it.
Although your environment is
conditioning you to react in some particular ways all the time, if you know
what you are doing, you can use classical conditioning to boost your
positiveness. You do exactly what Pavlov did. You just repeatedly link boring
things (like a bell ringing) with positive thoughts and feelings over and over
again. Pretty soon, these boring things will generate positiveness
automatically. That is classical conditioning at work. This can help you think
positively because when you are going about your life, maybe even feeling
annoyed about stresses or challenges, you will have these little positive
moments that keep you energized and in a good mood.
Think positive, but not too much
and think negative when you need to.
Of course, thinking positive has
its benefits. But thinking positive is not always the best
response. Negative thoughts sometimes have benefits, too.
When we are sad or grieving,
thinking negative thoughts and showing the emotions that these thoughts create
helps us communicate to others that we need their support and kindness. When
we are treated unfairly and get angry, our thoughts can help motivate us
to take corrective action, make changes in our lives and change the world.
Casually pushing these negative emotions aside without seriously considering
their origins can have negative consequences. So, when you focus on the
negative, ask yourself, is this negative emotion resulting in an action that
improves your life? If so, then keep it. If not, then work on changing it.
Practice gratitude.
We will be the first to admit
that there are an infinite number of things to be angry, sad
or anxious about. But the truth is that there are also an
infinite number of things to feel passionate, joyful and excited about. It is
up to us to decide which we want to focus on.
One way to train your brain to
focus on the positive is to practice gratitude. Gratitude is when we feel
or express thankfulness for the people, things and experiences we have.
When we express gratitude at work, we can more easily gain the respect and
camaraderie of those we work with. When we are grateful for our partners or
friends, they are more generous and kinder to us. When we are grateful for the
little things in our day-to-day lives, we find more meaning and satisfaction in
our lives.
Savour the good moments.
Too often we let the good moments
pass, without truly celebrating them. Maybe your friend gives you a small
gift or a colleague makes you laugh. Do you stop to notice and appreciate
these small pleasures that life has to offer? If not, then you could benefit
from savouring the good moments.
Savouring just means holding onto
the good thoughts and emotions we have. You can savour by holding on to the
emotions you are feeling in positive moments. Or you can savour
by thinking about positive experiences from the past. Savouring is a
great way to develop a long-lasting stream of positive thoughts and emotions.
Generate positive emotions by watching fun
videos.
The broaden-and-build theory
suggests that experiencing positive emotions builds our psychological, intellectual
and social resources, allowing us to benefit more from our experiences. So how
do we infuse our lives with small bursts of positive emotion?
One way is
to watch positive or fun videos. Watching cat videos or inspirational
videos can generate a quick boost of positive emotions that can help fuel an
upward spiral of positive emotions. Just be sure to mentally hang onto the
positive emotions that emerge, through strategies like savouring, so that you
take your good mood with you when you leave the couch. And be careful not to
get sucked in for too long or you may end up feeling guilty for not getting
more done.
Stop minimizing your successes.
We have a bad habit of
downplaying our successes and not fully appreciating our wins. For
example, we may say, “Anyone could memorize these positive words,” or “I didn’t
increase my happiness as much as I wanted to.” But this fails to recognize the
effort that you have put in - effort that not everyone would put in.
These phrases minimize your small successes instead of celebrating them.
We struggle with this one a lot.
People may praise you for building your own business - a business that helps
people increase their happiness and well-being. But you would say, “Anyone
could do it. I just got lucky.” This kind of thinking downplays all the
small efforts you put in to make your business successful. Anyone could
have done it, but they did not; I did.
The same is true for you. Even
reading this post all the way to this point means you are putting effort to
improve your ability to think positive. Give yourself some credit for that. As
you pursue positive thinking, happiness, or well-being - whatever your goal is
- take note of your wins. After every small win, celebrate a little bit.
Stop all-or-nothing thinking.
All-or-nothing thinking is when
we view a situation as all good or all bad. This is another tough negative
thinking habit to overcome. For example, you might think you are a
failure because you have not been particularly successful at helping kids cultivate
the skills that help them think positive and increase happiness.
On the other hand, you may have
had great success in working with businesses to help them develop their
happiness applications, writing content for these products and courses and
selling workbooks to help people to learn happiness skills. What do
you think? Does this make you a failure or success? If you were prone to
all-or-nothing thinking, then you have to choose one or the other.
There is always room for improvement but be careful not to start thinking you are a complete failure just because you are not a complete success in all the ways you had hoped to be. You win some, you lose some. That is life!!!
As usual, we remind you to take your Memo Plus Gold daily. It will help to keep you alert and mentally sharp. For more information or to order for Memo Plus Gold, please visit : https://oze.my.
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