The A to Z Guide to Becoming More Optimistic

Train yourself to become more hopeful. You can complete most of these steps instantly, and a few require a little more time.

Instant Changes for Becoming More Optimistic

1. Wear a smile. Your facial muscles communicate with your brain. Putting on a smile will make you look and feel more cheerful.
2. Create a distraction. When you find yourself dwelling on the size of your thighs or how slowly traffic is moving, switch your attention to something more entertaining. Sing show tunes or remember romantic moments with your spouse.
3. Study your dog. Most dogs will keep returning to the spot on the sidewalk where they found a burger wrapper last June. Let your best friend inspire you to hold on to your dreams.
4. Count your blessings. Gratitude reinforces optimism. Wake up each morning thinking about what you’re thankful for. Write a gratitude list and post it near your desk where you can see it all day.
5. Challenge your assumptions. Transform your self-talk by arguing the opposing side when you start to criticize yourself. Remember to run a reality check because unpleasant events tend to make a stronger impression than positive ones. The day your hot water heater broke stands out more than all the years it worked fine.
6. Build on your strengths. Studies also show that using your core strengths will cause you to view your future more favorably. If your friends rave about your watercolors, enter a group exhibition. Apply your aptitude with numbers to tutoring children in math.
7. Focus on solutions. Put your energy into overcoming challenges rather than catastrophizing about how much can go wrong. Needing a new car transmission will seem less overwhelming when you take your first steps to find a mechanic and adjust your budget to cover the bills.
8. Exercise daily. Physical activity is good for your mind as well as your body. A vigorous workout will brighten your outlook. Play competitive sports or sign up for a dance class.
9. Practice mindfulness. Trying to make yourself happier tends to backfire, but there is a better way. Engage fully with whatever you’re doing. As you increase your awareness and act from your heart, even tedious tasks become more meaningful and rewarding.