Life can wear us down. Daily frustrations, work stress and unexpected setbacks can make positivity feel difficult. When bad days accumulate and negative thoughts dominate our inner dialogue, it’s natural to wonder if being optimistic is even possible. The weight of constant stress and negativity doesn’t just affect our mood—it can seep into our relationships and overall well-being. All of these factors make answering the question of how to stay positive in life even more important.
It’s helpful to know that positive thinking isn’t reserved for only those who are naturally optimistic. It’s a skill anyone can develop with practice. Positivity doesn’t mean ignoring life’s challenges or forcing fake cheerfulness. Instead, it’s about approaching difficulties constructively. It’s also about training your mind to focus on gratitude and what you have rather than what you lack.
Taking time to think more positively can lead to real transformation and a happier, calmer life. Here you’ll learn the benefits of having a positive outlook on life, daily habits to build positivity and sample positive life affirmations to weave into your day.
Benefits of Having a Positive Outlook on Life
Learning how to be positive in life can enhance your health, relationships, professional success and ability to be more resilient. Since having a positive outlook allows us to cope better with stressful situations, it can improve our physical and mental health. According to Mayo Clinic, positive thinking offers the following health benefit:
- Increased life span
- Better psychological and physical well-being
- Lower rates of depression
- Greater resistance to illness
- Lower levels of distress and pain
- Better cardiovascular health
- Reduced risk of death from cancer, respiratory conditions and infections
Martin Seligman, known as the “father of positive psychology” and a professor at the University of Pennsylvania, has conducted extensive research demonstrating the impact of positivity on performance. His foundational research on insurance salespeople, for example, revealed that those with a positive outlook on life sold 37% more policies than their pessimistic counterparts and were twice as likely to remain with their company after one year. He also analyzed sports teams and found that the more optimistic teams worked better together and performed at a higher level than the pessimistic ones. Though his research originated decades ago, it has had a profound and lasting influence on the field of psychology.
How to Be Positive in Life: 10 Habits That Help
Learning how to stay positive in life takes some effort. But by adapting some daily habits and mindset shifts that support positivity, you can live a more satisfying, calm and positive life.
Practice Gratitude Every Day
Expressing gratitude helps us appreciate the good things in life instead of dwelling on the setbacks. Use an app or journal to record three aspects of your day that you are grateful for or partner with a friend or loved one to share them.
Stay in the Present Moment
Practicing mindfulness helps us stay focused on what is happening in the here and now, preventing us from getting caught in a negative spiral dwelling on past events or worrying about future ones.
Reframe Negative Thoughts
While it takes some effort, it’s important to identify any negative thoughts you have, including negative self-talk, and turn them around. Try writing these thoughts down and taking the time to reframe them in order to train your brain to be more positive.
Follow a Healthy Lifestyle
Our bodies and minds are connected, so taking care of physical health can be key to learning how to stay positive in life. Exercising at least 30 minutes on most days of the week, eating a healthy diet and learning techniques to manage stress also help to maintain a more positive outlook, according to Mayo Clinic.
Work Toward a Higher Goal
Having goals and a purpose can also boost our perspective and help us live a more positive life. Find out what excites you and follow your passion, whether it relates to your career, a hobby or world travel. Set realistic goals and go for it.
Laugh More
Sometimes understanding how to stay positive in life can be simpler than we think. Take laughter, for example. Laughter is the best medicine, and it can even make us feel more upbeat. If you can find humor in bad situations, you’ll really be on your way to a more positive attitude.
Cut Out Complaining
When we feel down, it’s hard not to complain. However, negative talk typically only makes you and others feel worse. Having a “no complaints rule” will also help you move away from focusing on problems and look for solutions when faced with a challenge.
Surround Yourself With Positive People
We are easily influenced by who is around us on a daily basis. By choosing to spend time with positive people in all aspects of your life, you help bring yourself up. Over time, their positive words and attitudes will sink in and help shift your mood, too.
Take a Break
Being overwhelmed can impact our mood, so it’s imperative that we take healthy breaks—both short ones throughout the day and longer ones like vacations—to recharge. Whether you prefer yoga, meditation, deep breathing or taking a walk, be sure to schedule these self-care breaks regularly so you don’t skip them.
Recite Positive Affirmations
Backed by science, positive affirmations are short, encouraging statements that can rewire your brain and shift negative thoughts into positive ones to improve your quality of life. Consider starting a daily affirmation practice to build more positivity.
Positive Life Affirmations That Can Shift Your Perspective
If you are ready to start a positive affirmation habit, you can either use existing affirmations, such as by using an app or book, or develop your own catered to your specific needs.
To create your own affirmations, follow these steps:
- Start with the phrase “I am.”
- Use present tense, if possible.
- Keep it specific and focused based on a goal you want to achieve.
- Choose a brief statement that is easy to remember and repeat.
- Set aside 5 to 10 minutes each day to practice your affirmations. It’s best to stay consistent with the time of day to recite them.
- Repeat each affirmation at least three times per day.
Here are some examples of common affirmations you can adopt as your own:
- I am feeling happy with who I am and can be.
- I am deserving of everything I want in life.
- I am competent, smart and able.
- I am growing and changing for the better.
- I am confident in my abilities.
- I am on the right path for me.
- I am taking action to accomplish my goals.
- I am turning negative thoughts into positive ones.
- I am relaxed and at peace.
- I am giving myself room to make mistakes and grow.
Keep a Positive Outlook on Life—Even When It’s Hard
Positive thinking in life can make all the difference in the world. While many of us may automatically focus on the negative during a stressful situation, it’s beneficial to stretch our mindset to be more optimistic. Staying positive is a process that takes time and intention, but by tapping into some effective tools we can ultimately live the best life possible.
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