Did you know the brain is wired for negativity? The brain pays more attention to negative thoughts and experiences than positive ones. Psychologists call this phenomenon negativity bias. Its purpose is to make you aware of potential threats so you can stay safe.
Negativity bias can show up in these ways:
Focusing on negative feedback
Self-criticism and fear-based thinking
Remembering criticism more than praise
Feeling vigilant and wary
Reflecting on bad events in your past
Letting one bad moment derail an otherwise good day
Everyone experiences negative bias – it’s the way our brains are wired. The problem is, in today’s modern world, the brain is flooded with stressful situations and perceived threats. Things like emails, news headlines, and even television shows can all trigger our stress response.
Our natural inclination to negative thinking plus stressors in our daily life can quickly crowd out positive emotions such as hope, optimism, appreciation, and joy. To think like an optimist, we need to take steps to rewire our brains.
Since the brain gives extra attention to negative thoughts and experiences, we need to train it to notice the good things in life, too. Below are some simple but powerful ways to do just that.
Notice good things about your daily routine
What are some great things about your daily life? Make a note of everything you enjoy and appreciate, big and small.
Celebrate what’s going well in your life
Good things happen, even during tough times. Write a list of everything that’s going well. It also helps to reflect on what’s gone well in the past.
Keep kind feedback
Intentionally keep track of compliments, kind messages, and other forms of praise. Refer to these when feeling trapped in negative thoughts.
Practise Groov’s 6 Pillars
Doing one thing every day from each of our 6 Pillars of Wellbeing will help you feel good and function well. Celebrate and Enjoy are especially great for positive thinking.
Set boundaries around your stress triggers
If reading the news, checking social media, watching certain entertainment, or other things stress you out, set boundaries around these activities. For example, limit news or social media to 30 minutes per day.
Compartmentalise
There’s a lot going on in the world right now. It’s important for your wellbeing to take time out to focus on things that bring you joy.