Cultivate learned optimism


  1. Recognize and replace negative thoughts with positive ones.
    Start by becoming aware of any negative thoughts that pop up in your mind. When you catch yourself thinking negatively, consciously replace those thoughts with positive ones. For example, if you catch yourself thinking, "I'm not good enough," replace it with, "I have unique strengths and abilities that make me capable."
  2. Engage in positive self-talk.
    Practice talking to yourself in a positive and encouraging manner. Use uplifting phrases or affirmations that boost your confidence and belief in yourself. Repeat statements like "I am capable of overcoming challenges" or "I have what it takes to succeed" throughout the day.
  3. Focus on the good.
    Make a deliberate effort to shift your focus to the positive aspects of any situation you encounter. Instead of dwelling on what went wrong or what you lack, intentionally direct your attention to what is going well and what you appreciate. Take a moment to write down the positive aspects of a situation and reflect on them regularly to train your mind to notice the good.


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