Use the Science of Positive Thinking to Powerfully Improve Your Life

It’s not about faking happiness or wearing rose-colored glasses. Studies show that positive people actually live longer.

Photo by Christian Perello on Unsplash

Last summer, I took an online course in Positive Psychology, “the scientific study of human flourishing,” pioneered by Dr. Martin Seligman of the prestigious University of Pennsylvania. I had the opportunity to watch several prerecorded lectures with Dr. Seligman, along with several of his colleagues.

Despite some pretty concrete scientific evidence showing worry has negative health effects, some of us actually delight in worry! Psychologist Edward Hallowell describes “the hidden pleasures of worry,” one of which is that worriers believe they’re not safe unless they’re worried. Worriers think, “if I torture myself by worrying, I won’t be punished with bad outcomes.” The other hidden pleasure is that contentment is too bland; worry is more stimulating. We don’t say, for example, “She was gripped by contentment.”

In Brené Brown’s research on shame, courage, vulnerability and other human emotions, she found that people often dress rehearse tragedy in an effort to beat vulnerability to the punch through worry, numbing and a number of other self-sabotaging behaviors. The kicker is that insulating yourself in this way ends up robbing you of love, belonging, empathy and joy.

To top it off, a 2019 study by Boston University links optimism and prolonged life.

Personally, I’ve learned that it doesn’t serve me to tell a painful story about the past, present or future.

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Through some introspection and work, we can use even failure and misfortune to create feelings of excitement about what we can create, even in trying circumstances.

We can never be fully “in charge” of what happens in this world. But the good news is that you are in charge of your story.

Positive Psychology is a great philosophy because it’s a scientific, yet practical, applied approach to optimal functioning, a study of strengths and virtues that enable people to not just survive but thrive. Instead of treating mental illness, Positive Psychology takes the next step: its focus is how otherwise-well people can lead meaningful and fulfilling lives, cultivate what is best within them and enhance relationships, work and leisure.

Here are five ways to cultivate optimism and positive thinking in your life.

5 Science-Backed Positive Thinking Strategies

1. Do meaningful work where you can use your strengths. Instead of focusing on fixing your flaws, why not lean into what you’re good at? In one study, Seligman asked participants to take a quiz to determine their key character strengths. They then spent a week finding new ways to use these strengths. Compared to participants who completed a neutral task, participants who used their strengths had higher levels of happiness one month, three months, and six months after the intervention. To be a successful, happy leader, delegate tasks that you know are inefficiencies, and instead, lean into your strengths.
2. Cultivate gratitude. The practice of gratitude has been scientifically proven to help you live a more fulfilling life. You can be grateful for your situation, no matter what it is.
3. Practice mindfulness. Some experts believe that mindfulness works, in part, by helping people to accept their experiences, including painful emotions, rather than react to them with aversion and avoidance. You can even learn to be more mindful in your everyday conversation. Instead of flying through life, conversations, and relationships in a frenzy, learning to be in the moment and live life your life on purpose by practicing mindfulness.
4. Adopt a “growth mindset.” I first heard about this concept from my kids’ grade school, when my son won an award for having a “growth mindset.” I had to look up what it meant, but once I figured it out I couldn’t have been more proud of him. In her book Mindset, the Psychology of Success, professor Carol Dweck details a series of experiments and studies showing people with a growth mindset not only learn more new things, but they learn those new things faster and better. A “growth mindset” means you have the ability to embrace challenges, learn from criticism, persist in the face of setbacks and find lessons and inspiration from others. Way to go, buddy.
5. Set a powerfully positive intention. There is even science around setting intentions. Most people focus on what job title they want, what kind of partner they want or what material possessions they would like to have. In setting a powerful intention, step back from past efforts to reach your “goals” and decide to be authentic. Be gentle. Be wise. Be someone who is creating a great life or a better career or financial health. You can read about the time I took a big step back from workaholism and started really living my life here. It’s a subtle distinction, but it’s one that can help you make a leap from living in a “lack” mindset to living a life of abundance.
6. Be your own best friend. I used to lean on others for acceptance, approval, and positive feelings. By learning to cultivate equanimity, or a stableness of mind, I’ve brought more love into my life by being my own best friend. This helps me bet a better friend to everyone.

Positive Psychology isn’t about faking happiness, having a “Polyanna” attitude or wearing rose-colored glasses. Some people equate optimism and positivity with ignorance, but studies show that positive people actually live longer.

About the Author

Hi there! I’m Amanda Jenkins, Creative Director at MarketIQ, a Multi-Business Owner, Digital Nomad, Yoga Instructor, and Mom. I’m also editor-in-chief of Well Woman, where health, science, and spirit come help fuel the high-achiever in all of us. If this article resonated with you, please subscribe to my personal blog. You can also get to know me better on these social platforms: LinkedIn, Twitter, Facebook, and Instagram.