I used to be someone who always expected the worst. There was a great need for me to retrain my brain to think positively. No matter how good things seemed, my mind would latch onto the negatives, and it felt like I was constantly battling a cloud of doubt, fear, and frustration.
It wasn’t easy living that way feeling like I had no control over the spiral of negative thoughts. But over time, I realized that my mindset wasn’t set in stone.
With some effort, I could retrain my brain to think positively and see the positives even in difficult situations.
However, I started practicing small habits, some of which may seem simple initially, but profoundly impacted my mindset.
Slowly but surely, I began to notice changes. The cloud started to lift, and life didn’t feel so heavy anymore.
That shift didn’t happen overnight, but by consistently using the 20 strategies I’m about to share, I was able to turn things around.
In this post, I want to walk you through those 20 ways I used to retrain my brain to think positively.
If you’ve ever struggled with negative thinking, know that change is possible. It’s a journey, but with each step, you’ll find yourself feeling lighter, more hopeful, and more in control of your thoughts. Let’s get right into it!
1. Practice Gratitude Daily
The first step to retraining your brain is to shift your focus from what you lack to what you already have.
Similarly, practicing gratitude helps you notice the good in your life, even in the smallest things.
Each day, take a moment to write down or reflect on three things you’re thankful for.
This simple habit is one of the important ways to retrain your brain from negative thoughts.
2. Challenge Negative Thoughts
Once you begin to practice gratitude, the next step is to challenge your negative thoughts.
Often, we accept negative thoughts as truths without questioning them.
The next time you get yourself thinking about things like, “I’m not good enough,” ask yourself, “Is this true?” By challenging these thoughts, you create room for more realistic and positive thinking.
3. Surround Yourself with Positive Influences
As you challenge negative thoughts, it’s important to surround yourself with positive influences.
The people, media, and environments you expose yourself to shape your mindset. In addition, spend time with those who uplift and encourage you.
This doesn’t mean cutting out all negativity but try to limit how much time you spend around toxic energy that pulls you down.
Check this out – 20 Steps To Take To Build A Strong Professional Network At Work
4. Use Positive Affirmations
Now that you’ve started building a positive environment, it’s time to turn inward with positive affirmations.
These are simple, positive statements you repeat to yourself to challenge and overcome self-sabotaging thoughts.
Phrases like “I am capable” or “I deserve happiness” can help build confidence and positive self-talk. Repetition helps your brain start to believe these affirmations over time.
5. Practice Mindfulness
As you repeat affirmations, it’s also important to practice mindfulness.
Mindfulness is the act of being fully present in the moment, without judgment.
It helps you become more aware of your thoughts and feelings, allowing you to address negative thinking patterns as they arise.
These 7 steps to creating your personal mental health action plan will provide a clear road map to you being mindful of your thoughts.
Start with just a few minutes a day, over time, you’ll notice how much more in control you feel over your thoughts.
6. Reframe Negative Situations
With mindfulness, you’ll gain the ability to reframe negative situations. Instead of seeing obstacles as roadblocks, you can start to view them as opportunities for growth.
For example, if you didn’t get your dream job, instead of thinking, “I’m a failure,” you can think, “This just wasn’t the right fit for me. I’ll find something better.”
This shift in perspective trains your brain to look for lessons instead of dwelling on losses.
7. Set Realistic Goals
Reframing situations leads to another important practice: setting realistic goals.
When your goals are achievable, you create a sense of accomplishment and boost your self-esteem.
Start with small, attainable goals, as you achieve them, your brain will associate goal-setting with positivity and success. These 6 ways to discover purpose in life will help you to keep pushing forward with optimism.
8. Celebrate Small Wins
As you set realistic goals, don’t forget to celebrate your small wins.
Often, we focus only on the big achievements and forget to acknowledge the small steps we’ve taken.
Celebrating these smaller victories reminds your brain that progress is being made, no matter how small, and it keeps you motivated to continue.
9. Develop a Growth Mindset
As you celebrate your wins, it’s important to also develop a growth mindset.
This means seeing your abilities as something that can improve with effort rather than something fixed.
When you believe you can grow and improve, challenges become exciting rather than discouraging, and by this, you become hopeful about the future.
The brain thrives on this mentality because it focuses on possibility rather than limitation.
10. Limit Exposure to Negative News
Indeed, maintaining a growth mindset limits your exposure to negativity, including negative news.
While it is important to stay informed, constantly consuming bad news can leave you feeling anxious and hopeless.
Balance your news intake by seeking out positive stories or reducing time spent scrolling through negative headlines.
11. Spend Time in Nature
With less negativity weighing on you, another way to boost positivity is to spend time in nature.
Studies have shown that being in nature helps reduce stress and increase feelings of well-being.
Whether it’s a walk in the park or a hike in the woods, being surrounded by greenery allows your brain to reset and find peace.
Check this out –15 Small Changes That Make A Big Difference In The Environment
12. Practice Self-Compassion
We are often our harshest critics, but self-compassion involves treating yourself with the same kindness and understanding you would offer a friend.
Certainly, this practice helps silence the inner critic and replaces it with more positive and nurturing self-talk.
13. Engage in Physical Activity
Exercise is a proven mood booster because it releases endorphins, the brain’s “feel-good” chemicals.
Whether it’s yoga, running, or dancing, find an activity you enjoy and commit to it regularly to keep both your body and mind in a positive state.
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14. Practice Deep Breathing
While physical activity energizes the brain, practicing deep breathing helps calm it.
When you’re stressed, your body goes into “fight or flight” mode, which makes it harder to think positively.
Deep breathing exercises help reset this response by signaling to your brain that everything is okay. Over time, your brain becomes better at handling stress and maintaining a positive outlook.
15. Limit Self-Comparison
Once you’ve learned how to manage stress, another important practice is to limit self-comparison.
Comparing yourself to others often leads to feelings of inadequacy and envy.
Instead of focusing on others’ achievements, concentrate on your growth and progress and find hope when you feel hopeless.
Your journey is unique, and staying focused on your path will help keep your mindset positive.
16. Seek Social Support
Part of avoiding self-comparison is recognizing that everyone needs help sometimes. Seek out social support when you’re feeling down.
Similarly, whether it’s talking to a friend, joining a community, or seeking professional help, having others to lean on can remind you that you’re not alone.
Positive relationships play a crucial role in shaping a positive mindset.
17. Limit Overthinking
With a support system in place, you’ll also find it easier to limit overthinking.
Furthermore, overthinking can trap you in a cycle of negative thoughts, making small problems seem huge. To break this cycle, remind yourself to focus on solutions rather than dwelling on problems.
Over time, this will retrain your brain to think positively.
Also read – 25 Positive Thinking Exercises For The Workplace .
18. Laugh More Often
As you limit overthinking, it becomes easier to laugh more often.
In addition, laughter is one of the simplest and most effective ways to boost your mood. It releases endorphins and helps you see situations from a lighter perspective.
Surround yourself with people who make you laugh, watch funny shows, or simply find humor in everyday situations.
19. Keep a Positive Journal
A natural next step is to keep a positive journal.
Writing down positive experiences, thoughts, and feelings helps reinforce them in your mind.
It also serves as a reminder of the good things in your life, which can be helpful when negative thoughts try to creep back in.
Keeping a reminder of positive things is also one of the ways to retrain your brain after trauma.
Over time, this journal becomes a powerful tool for building and maintaining a positive mindset.
20. Embrace Change
Finally, to fully retrain your brain to think positively, it’s important to embrace change.
Life is constantly evolving, and resisting change often leads to frustration and negativity. Instead, see change as an opportunity for growth and new experiences.
The more flexible your mindset becomes, the easier it will be to stay positive, no matter what life throws your way.
FINAL TAKEAWAYS
Positivity isn’t about ignoring life’s hardships; it’s about choosing how you respond to them.
However by practicing gratitude, challenging negative thoughts, embracing change, and surrounding yourself with positivity, you’re giving yourself the tools to create a mindset that not only sees the good but also thrives through adversity.
Every step you take, no matter how small, is a step toward a brighter, more hopeful future. So, start today your brain is ready for transformation, and so are you.
Remember, the power to shift your mindset is within you. With every positive thought, you’re laying the foundation for a life filled with more joy, resilience, and opportunity.
Keep going, and trust the process, you’ve got this!
