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Create happy memories. Look on the bright side. Practice gratitude. Continue optimism when life is hard.
Your mind determines whether you remember an event as positive or negative. Creating more positive enforcement of memories can help you form positive emotions and memories. When you focus on negative thoughts during an experience, you're more likely to look back on the experience as negative. If you notice yourself creating a negative experience, think about what is going right. Reframe events you experience and remember them more positively. This can help you retrain your brain to approach things more positively and remember them in a positive way. Most experiences can be perceived as either positive or negative, depending on your focus and mindset. For example, if you feel like you've had a bad day, think of the small things that went well or felt good throughout the day. Perhaps you can offset the difficulties of running late or forgetting your lunch in the morning with a more positive and fun afternoon by doing tasks you enjoy, buying a special treat, or talking to someone you care about. Instead of focusing on all of the things that could go wrong, find the things that are going right. Focus on possibilities and opportunities for optimism and not pessimism. If it feels like everything is going wrong, notice even the smallest thing that is going well. If you're feeling frustrated, stop and take a moment to shift your attention to something more positive. For example, if you're running late to a meeting, you might feel overwhelmed or frustrated. Stop and think, "I'm upset that I will be late, but I know I will make it on time. I've prepared for this meeting so I expect that it will go well." Having a tangible motivation can help create a bright side. For example, plan a vacation if you are feeling stressed or overworked. You can look forward to your vacation when you start feeling overwhelmed and remind yourself that enjoyment is in your future. Gratitude is a way to give thanks for what you have. Instead of focusing on what you lack, focus on what you have or what you appreciate. People who consistently practice gratitude tend to have higher levels of optimism and happiness, act with generosity and compassion, and experience more positive emotions. Get in the habit of finding things every day that you are grateful for. You can write in a gratitude journal or notice things throughout your day that you can be thankful for. Try waking up and going to bed each day by naming three things that you are grateful for. Feeling optimistic is easy when life is going well and all of your needs are met. It gets much harder when you're feeling low, things go wrong, and you're struggling. Optimism isn't about feeling happy all the time or thinking that everything will turn out fine. It has more to do with continuing positive momentum even when life gets difficult. If you engage in optimism practices, keep them up even when you're feeling low or in a bad mood.