How to be more positive? Try these 15 positive mindset tips

Mental Health
Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Learn how to be more positive with the power of positive thinking and affirmations. Plus, how to reframe negative self-talk to cultivate a more positive mindset.

If you struggle with negative thoughts, finding a more optimistic outlook can often feel like a relentless battle. Positive thinking is about approaching life in a more productive and hopeful manner. By adopting the right strategies, such as using positive affirmations, you can find practical ways to overcome negativity and become practiced at reframing negative self-talk to foster a more positive mindset.

 

What is positive thinking?

Positive thinking is a way of looking at the world where you focus on the good and hopeful aspects of any situation. Positive thinking doesn't mean you pretend everything’s perfect all the time. It's normal and okay to have days when you feel down, especially when situations are tough. The key is how you respond to those challenges.

Research shows that people who think positively can handle stress and challenges better and tend to be happier and healthier. When you practice positive thinking, you believe that even when things are tough, there’s still hope and possibilities.

If you're curious about the mental habits behind positive thinking, check out how to train your brain to think positive thoughts.

The power of positive thinking

When you embrace a positive mindset, you open yourself to several benefits that can enhance your overall well-being, some of which include:

 

When does positive thinking become toxic? The pitfalls of toxic positivity

While positive thinking has many benefits, there are times when it can turn harmful, like when positivity is forced or used to ignore or dismiss real emotions and problems.

When someone insists on maintaining a positive mindset, even in extreme or inappropriate situations, it’s known as toxic positivity. When we constantly push ourselves or others to see only the bright side, we might be ignoring real feelings of sadness, anger, or disappointment. An example of this is telling someone not to cry when they’re hurt or not to worry when they’re scared. 

All emotions, including the not so positive ones, have value and are natural. Feeling sad, frustrated, or angry is okay, because these emotions tell us about our experiences or needs so we can learn from them and take appropriate action.

When you or someone else is going through a tough time, listen to and validate the feelings rather than simply expecting them to stay positive.

 

How to reframe negative self-talk

Negative self-talk can be a major barrier to positive thinking. It's the critical inner voice that can bring down your morale and make you feel bad about yourself. 

Fortunately, you can learn to reframe this negative self-talk into more positive, realistic thoughts. Practicing these reframes can start to shift your mindset, and although it takes time and practice to master, learning this skill is worthwhile as it can overhaul your well-being. 

“I don’t know how to do this.” ➝ “I have the opportunity to learn something new.”

A shift in thinking turns a lack of knowledge into an exciting chance for growth. Remind yourself that every expert was once a beginner.

“I can’t do this.” ➝ “I can do anything I focus on and commit to.”

This encourages a mindset of determination and capability. View difficult tasks as challenges you're capable of overcoming with effort and persistence.

“I don’t have time.” ➝ “I have enough time for the things that matter most to me.” 

Time management is often about priorities: it’s about making time for what’s important to you.

“I’m not good enough.” ➝ “I am worthy just as I am.”

Combat feelings of inadequacy to accept yourself and understand that your value doesn't depend on achievements, appearances, or others' opinions.

“I always make mistakes.” ➝ “Every mistake is a learning opportunity.”

Begin to see errors not as failures, but as valuable experiences from which you can learn and grow.

“It’s too hard.” ➝ “I can take small steps to make this more manageable.”

This reframing makes a daunting task seem more achievable by breaking it down into smaller, more manageable parts.

“Nobody likes me.” ➝ “I am valued and appreciated by those who matter.”

Focus on the positive relationships in your life, rather than seeking universal approval.

 

Incorporate these 5 positive affirmations into your daily routine for a more positive outlook

Positive affirmations are simple, yet powerful, statements that can help shift your mindset toward a more positive and empowering perspective. Repeating these affirmations regularly can reinforce positive beliefs and attitudes. 

Say them out loud, write them down, or even think them quietly to yourself. The more you repeat them, the more they can help reshape your thoughts toward a positive mindset.

1. “I have everything I need to make today a great day.”

This affirmation encourages you to recognize your own abilities and resources. You acknowledge that you have the power to make your day good, regardless of outside circumstances. Try saying this to yourself each morning as you start your day.

2. “I am living to my full potential.”

A reminder that you have the capability to achieve great things. Repeat this affirmation when you feel doubt creeping in, to remind yourself of your potential.

3. “I am, and will always be, enough.”

Remind yourself that you’re valuable just as you are. Say this in moments of self-doubt or when you're feeling criticized by yourself or others.

4. “I choose to focus on what I can control and let go of what I can’t.”

Reduce anxiety and stress by gently prompting yourself to concentrate on the present and what you can influence. 

5. “Every day, in every way, I am getting better and better.”

A statement of growth and resilience, this affirmation suggests that every experience, whether a positive or negative one, contributes to your personal development. Use it during challenging times or when you're working on personal goals.

 

15 ways to stop negative thoughts and cultivate a more positive mindset

Shifting your mindset to become more positive can seem challenging, but it's achievable with small, consistent actions. Each of these steps is a building block in creating a more positive mindset, so start with one that feels right and gradually add others.

1. Embrace positive influences

Surround yourself with positive people and content. This could mean spending time with friends who uplift you or consuming media that makes you feel good. It can also mean setting boundaries with the people and media that don't.

💙 Break up with Negativity during the Breaking Habits series in order to make space for more positive influences in your life.

2. Feel all of your feelings

Acknowledge every emotion you experience, including the uncomfortable ones. Notice how you feel throughout the day and name your emotions, whether they feel positive or negative, without judgment. Naming what's there takes some of its charge away and makes room for the good to be felt too.

💙 Practice bringing openness, curiosity, and acceptance of how you feel (no matter what it may be) during the Reclaiming Emotions session.

3. Incorporate healthy habits

Engage in activities that boost your physical and mental well-being. Start with one small change, like a daily 10-minute walk, eating a more balanced diet, or going to bed 15 minutes earlier each week to create the habit of getting enough sleep. Regular movement, good food, and adequate rest all improve mood and energy levels to support a positive mindset.

💙 Invite happiness and positivity into your life by trying this Relaxed Open-Hearted Presence meditation for 15 uninterrupted minutes of self-love and self-care.

4. Repeat positive affirmations daily

Use affirmations to foster self-belief and positivity. Start your day by saying something positive about yourself or your capabilities. Extend the positive affirmations to others, too!

💙 Harness the power of positive self-talk with the Self-Affirmations practice from the Daily Jay.

5. Check in with yourself

Regularly take a moment to assess how you're feeling and what you need. Taking time to notice how you're feeling can help you cultivate positivity when positivity is due, as well as combatting those not-so-good feelings when they arise. A quick pause once or twice a day is enough to catch what you might otherwise push past.

💙 Let this short Checking in with Yourself meditation help you connect with what's happening in your body and mind right now.

6. Look forward to things

Allow yourself to feel excited about future events or activities. Anticipation can be a source of joy, so plan something small to look forward to each week, like a coffee date with a friend or a solo hang at your favorite bookstore. Even a minor plan on the calendar gives your mind something hopeful to reach toward.

💙 Learn how to get excited about the future and upgrade the present with the power of Anticipation. 

7. Develop morning and evening routines

Establish routines to provide a sense of stability and control. Routines can help reduce anxiety and encourage a positive beginning and end to the day. Build in a relaxing activity that marks a clear line between the day's demands and your personal time, like a walk after work or listening to music as you make dinner.

Try: Pick one small anchor for your morning and one for your evening, and keep them consistent for a week.

 

8. Cultivate a sense of humor

Find the funny side of daily situations to alleviate stress and improve mood. Laughing and smiling can have immediate positive effects on the brain and body, and they pull your attention away from whatever felt heavy a moment ago. Watch a show that makes you laugh, or let yourself see the absurd side of a day that isn't going to plan.

Try: When something small goes wrong, ask yourself whether it'll make a good story later. Often the answer is yes.

9. Be curious

Seek out new experiences and learning opportunities to stimulate your mind and bring a sense of achievement and positivity. Curiosity turns everyday moments into something to explore rather than endure, whether that's picking up a book on an unfamiliar topic or taking a different route on your walk to notice something new. It gives your attention somewhere interesting to go when it might otherwise drift toward worry.

Try: Pick one thing this week you're curious about and give it 20 minutes. There's no pressure to master it, just follow the interest.

10. Practice mindfulness

Stay present and fully engage with the current moment by paying close attention to your daily activities. Try meditation, or focus fully on one routine task each day, like feeling the water on your hands when washing dishes or noticing the fabric as you fold laundry. You can be mindful when eating, too.

💙 Staying present and practicing mindfulness doesn’t have to be time consuming. In Pause to Breathe, you can become more mindful in just one minute. The bonus? You can practice anywhere.

11. Keep a gratitude journal

Write down things you're thankful for to help shift your focus from what's going wrong to what's going right. You'd be surprised where you can find gratitude in the everyday routine. All you have to do is look for it.

💙 Discover how a gratitude practice can change your life and mindset during the 7 Days of Gratitude series.

12. Set realistic goals

Create clear, attainable goals fortime-consuming personal life to provide direction and a sense of purpose. Reflect on where you'd like to grow, set small achievable goals, and track your progress so you can celebrate improvements as they come. Breaking large goals into smaller steps makes them feel more manageable and can boost both motivation and positivity.

Try: Choose one goal and name the very next step, small enough that you could do it today.

13. Build a support network

Build a network of friends, family, or mentors you can turn to for advice or encouragement. A support system can offer perspective when your own feels narrow and remind you of progress you've lost sight of. These connections don't have to be big or frequent to matter.

Try: Reach out to one person this week, even with a quick message. Connection tends to grow from small, regular contact rather than grand gestures.

14. Stay in the present

Avoid dwelling on the past or worrying about the future. We know … it's tough. But try to focus on what you can control right now, as right now is what we have. It's where we are, so be here.

💙 Learn to steady yourself by using your breath and come back to (and stay) in the present during this 4-minute Anchoring With the Breath exercise.

15. Recognize and focus on your strengths

Focusing on your strengths rather than your weaknesses can help build self-confidence. Think about a recent success and acknowledge your role in it. Taking time to reflect on the happy or successful moments in your day or week reinforces a positive mindset and outlook on life.

💙 Find self-acceptance and awaken your inner strengths with 7 Days of Self-Esteem, a series of meditations meant to help you find love, compassion, and unwavering self-confidence.

 

How to be more positive FAQs

Why am I naturally a negative person?

If you find yourself leaning toward negative thoughts, this could be caused by factors like past experiences, your upbringing, and even genetics. For instance, if you've faced many challenges, your mind might be more attuned to spotting potential problems as a defense mechanism.

However, our brains are adaptable. With practice and patience, you can train your mind to focus more on positive aspects, gradually shifting toward a more optimistic outlook.

Why is negativity stronger than positivity?

Our brains are more sensitive to negative experiences, a phenomenon known as the negativity bias. It's thought to be an evolutionary trait that helped our ancestors stay alert to dangers. While this bias might have been useful in the past, it can be less helpful in our modern lives. By being aware of this, you can consciously focus on positive experiences and thoughts instead.

Can a negative person change?

A person who’s often negative can change. The brain's adaptability means it can rewire itself based on new experiences and habits. This means that with consistent effort, such as practicing positive thinking, gratitude, and mindfulness, a negative person can develop a more positive outlook.

Why is too much positivity toxic?

Excessive positivity becomes toxic when it denies or invalidates genuine feelings and experiences. This can happen when someone, in an attempt to remain positive, ignores or dismisses emotions like sadness, anger, or frustration. Such denial can prevent a person from processing their emotions healthily and authentically. 

It’s crucial to strike a balance where you can remain optimistic while still acknowledging and respecting the full range of human emotions. True positivity isn't about being happy all the time, it's about responding to all emotions in a healthy, supportive way.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 

Images: Getty

 
Calm Editorial Team
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