How to Train Your Brain for Optimism, According to a Psychologist

How easily do you find a silver lining? It’s a question many of us grapple with, especially when life throws curveballs. The ability to maintain a positive outlook, even amidst challenges, isn’t simply a matter of personality – it’s a skill that can be cultivated, according to behavioral scientist Deepika Chopra. Her recently published book, The Power of Real Optimism, explores the science behind optimism and offers practical strategies for strengthening this mindset.

Unlike pessimism, which historically served a survival function by prompting us to anticipate worst-case scenarios, optimism is particularly valuable in navigating the complexities of the modern world. Chopra emphasizes that optimism isn’t about ignoring reality, but rather about maintaining hope while remaining grounded in it. It’s about staying engaged and deeply caring, even during difficult times.

And the excellent news is, optimism isn’t a fixed trait. It’s a “muscle” that can be strengthened through consistent practice. Here are three evidence-backed strategies Chopra recommends for cultivating a more optimistic outlook.

Building a “Ta-Da” List for Self-Gratitude

A key component of optimism is self-belief. When we believe in our own capabilities, it becomes easier to envision a positive future. To foster this sense of self-worth, Chopra suggests creating a daily “ta-da” list. This isn’t a traditional to-do list focused on tasks to complete, but rather a record of accomplishments – big or small – that you’ve already achieved.

Include completed tasks from your to-do list, but also acknowledge less tangible achievements, such as drinking enough water, setting healthy boundaries, or simply making it through a challenging day. By consciously recognizing your contributions and successes, you reinforce a positive self-image and build resilience for the future.

Scheduling “Worry Time” for Mental Clarity

Our brains are naturally inclined to focus on potential future threats. While this tendency served a protective purpose in the past, it can lead to excessive worry and anxiety in the present. To manage these anxieties, Chopra recommends scheduling dedicated “worry time.”

Set aside 15 minutes each day in a designated space – ideally, one not associated with relaxation – to address your concerns. Throughout the day, jot down any worries that arise. During your scheduled worry time, review the list and assess whether each concern is something you can control or change. If not, consider whether it’s possible to let it go. This exercise can assist you gain perspective, develop problem-solving skills and reduce the overwhelming feeling of constant anxiety.

This approach is rooted in clinical psychology, helping individuals become more comfortable with uncertainty and better equipped to find solutions.

The 7/10 Rule for Effective Affirmations

Affirmations – positive statements about yourself – can be a powerful tool for boosting optimism. Though, simply reciting affirmations isn’t always effective. Chopra explains that affirmations are most impactful when they align with your current level of belief.

She recommends the “7/10 rule”: choose affirmations that you believe to be at least 70% true. Avoid statements that feel overly aspirational or unrealistic, as they may backfire and reinforce negative self-perception. For example, if you’ve recently started a new job and are experiencing impostor syndrome, instead of affirming “I am the very best in my field,” start with something more grounded, like “I am a hard worker who adds value to my team.” As you consistently repeat and internalize these affirmations, your belief in them will grow, paving the way for more ambitious positive statements.

The power of affirmations lies in their ability to shift your mindset and create a self-fulfilling prophecy. By focusing on your strengths and potential, you increase your likelihood of achieving positive outcomes.

Optimism, as Chopra argues, is not simply a pleasant disposition, but a vital skill for navigating life’s challenges and building a fulfilling future. By incorporating these strategies into your daily routine, you can actively cultivate a more optimistic outlook and unlock your full potential.

For those interested in further exploring the science of optimism, Chopra’s book offers a comprehensive guide, drawing on research in psychology, and neuroscience. You can also find more information on her website, Dr. Deepika Chopra.

This story was edited by Malaka Gharib. We’d love to hear from you. Leave us a voicemail at 202-216-9823, or email us at [email protected].

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