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When we are grateful for the little things in our day-to-day lives, we find more meaning and satisfaction in our lives. Need to build a gratitude habit? Try these 5 ways to practice gratitude. Too often we let the good moments pass, without truly celebrating them. Do you stop to notice and appreciate these small pleasures that life has to offer?

Savoring just means holding onto the good thoughts and emotions we have. You can savor by holding onto the emotions you're feeling in positive moments. Savoring is a great way to develop a long-lasting stream of positive thoughts and emotions. Try this savoring activity. 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? Watching cat videos or inspirational videos can generate a quick boost of positive emotions that can help fuel an upward spiral of positive emotions.

Stay Positive

Just be sure to mentally hang onto the positive emotions that emerge with strategies like savoring 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.

Releasing Negative Thoughts Spoken Affirmations for a peaceful, calm positive mind

These phrases minimize your small successes instead of celebrating them. I struggle with this one a lot. People will praise me for building my own business - a business that helps people increase their happiness and well-being. I just got lucky. I did. The same is true for you. Even reading this article all the way to this point means you are putting effort in 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.

For every small win, celebrate a little bit. All-or-nothing thinking is when we view a situation as all good or all bad. I even had to shut down my first business which aimed to cultivate well-being in kids. What do you think? Does this make me a failure or success?

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If I was prone to all-or-nothing thinking, then I'd have to choose one or the other. You win some; you lose some. This is one of the most positivity boosting articles that i have read. Provided examples and situations helps to understand the problems in the thinking process. Actually the author needs a big salute. Thank you! I read this for a class assignment and loved it. I was looking for articles on the effects of negativity as it pertains to depression. I love the list of things to integrate more positivity into your life. Tchiki Davis, Ph. Did you know plants can boost your wellbeing?

A new book tells us how. Got Anxiety? Brain fog? Improving your gut health could be the answer. Back Psychology Today. Back Find a Therapist. Back Get Help. Because building skills for future use is irrelevant when there is immediate threat or danger like the tiger on the path.

All of this research begs the most important question of all: If positive thinking is so useful for developing valuable skills and appreciating the big picture of life, how do you actually get yourself to be positive? What you can do to increase positive emotions and take advantage of the "broaden and build" theory in your life?

Well, anything that sparks feelings of joy, contentment, and love will do the trick. You probably know what things work well for you. Maybe it's playing the guitar. Maybe it's spending time with a certain person. Maybe it's carving tiny wooden lawn gnomes. Meditation -- Recent research by Fredrickson and her colleagues has revealed that people who meditate daily display more positive emotions that those who do not.

As expected, people who meditated also built valuable long-term skills. For example, three months after the experiment was over, the people who meditated daily continued to display increased mindfulness, purpose in life, social support, and decreased illness symptoms. Note: If you're looking for an easy way to start meditation, here is a minute guided meditation that was recently sent to me. Just close your eyes, breathe, and follow along.

Writing -- This study, published in the Journal of Research in Personality , examined a group of 90 undergraduate students who were split into two groups. The first group wrote about an intensely positive experience each day for three consecutive days. The second group wrote about a control topic.


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Three months later, the students who wrote about positive experiences had better mood levels, fewer visits to the health center, and experienced fewer illnesses. This blew me away. Better health after just three days of writing about positive things! Note: I used to be very erratic in my writing, but now I publish a new blog every Monday and Thursday.

I've written more about my writing process and how you can stick to your goals in this blog and this blog. Play -- Schedule time to play into your life. We schedule meetings, conference calls, weekly events, and other responsibilities into our daily calendars When was the last time you blocked out an hour on your calendar just to explore and experiment? When was the last time you intentionally carved out time to have fun?

Why should God let you into Heaven?

You can't tell me that being happy is less important than your Wednesday meeting, and yet, we act like it is because we never give it a time and space to live on our calendars. Give yourself permission to smile and enjoy the benefits of positive emotion. Schedule time for play and adventure so that you can experience contentment and joy, and explore and build new skills.

There's no doubt that happiness is the result of achievement.

Self help: try positive action, not positive thinking | Science | The Guardian

Winning a championship, landing a better job, finding someone you love -- these things will bring joy and contentment to your life. But so often, we wrongly assume that this means happiness always follows success. I know I'm guilty of putting off happiness until I achieve some arbitrary goal. But as Fredrickson's "broaden and build" theory proves, happiness is essential to building the skills that allow for success.

In fact, researchers have often noticed a compounding effect or an "upward spiral" that occurs with happy people. They are happy, so they develop new skills, those skills lead to new success, which results in more happiness, and the process repeats itself. Positive thinking isn't just a soft and fluffy feel-good term. Yes, it's great to simply "be happy," but those moments of happiness are also critical for opening your mind to explore and build the skills that become so valuable in other areas of your life.

Finding ways to build happiness and positive emotions into your life -- whether it is through meditation, writing, playing a pickup basketball game, or anything else -- provides more than just a momentary decrease in stress and a few smiles. This survival mechanism served humankind well back when we were hunters and gatherers, living each day with the very real threat of being killed by someone or something in our immediate surroundings. That was eons ago. When the threat is real and lurking in the bushes down the path, this mechanism serves you well.

Maintaining positivity is a daily challenge that requires focus and attention. Numerous studies have shown that optimists are physically and psychologically healthier than pessimists. Martin Seligman at the University of Pennsylvania has conducted extensive research on the topic. Seligman worked with researchers from Dartmouth and the University of Michigan on a study that followed people from age 25 to 65 to see how their levels of pessimism or optimism influenced their overall health. Researchers from the University of Kentucky went so far as to inject optimists and pessimists with a virus to measure their immune response.

The researchers found optimists had a much stronger immune response than pessimists. Martin Seligman has also studied the connection between positivity and performance. In one study in particular, he measured the degree to which insurance salespeople were optimistic or pessimistic in their work.

Seligman has studied positivity more than anyone, and he believes in the ability to turn pessimistic thoughts and tendencies around with simple effort and know-how. His research shows that people can transform a tendency toward pessimistic thinking into positive thinking through simple techniques that create lasting changes in behavior long after they are discovered.

The first step in learning to focus on the positive requires knowing how to stop negative self-talk in its tracks. The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that — thoughts, not facts.


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