9 Ways to Be More Positive and Feel Happier

Training yourself to be more positive has a host of health benefits. It can lift your spirits, strengthen your relationships, and improve your health and well-being.

It’s normal to have negative thoughts or times when it's hard to notice what’s going well. But by shifting your thinking when you can and recognizing that some small moments aren’t as bad as you think, you may be able to bring a little extra joy into your life.

Keep in mind that when we talk about being more positive, we don’t mean toxic positivity.

How to develop a more positive mindset

We all have negative thoughts sometimes. But you’re not alone if sometimes you find it hard to just “be positive.” If you want to shift to a slightly sunnier outlook, consider the following methods. They’re backed by science and are usually easy to follow.    

1. Focus on the good

Look for the positive, even in negative situations. This doesn’t mean you ignore or minimize difficulties. Go ahead and acknowledge your pain or discomfort. But when you’re ready, explore how you’ve grown, what you’ve learned, and how you can move forward. You can even focus on small moments of joy or aspects of your life that are less painful, neutral, or OK enough.

2. Laugh every day

Try to find humor in your daily life. Anything that tickles your funny bone can lower stress and boost your moods. Try:

• Watching funny TikTok videos for 15 minutes

• Reading entertaining books or comics

• Looking back at goofy photos of family members and pets on your phone

• Spending time with young children

• Hosting game nights with friends

3. Express gratitude

Embrace the things that are working well in your life, like your relationships, your home, or your health. To express gratitude, try:

• Jotting down five things you’re grateful for every day

• Writing a thank-you note or letter to a supportive friend

• Being mindful of the good things in your life

• Giving gifts of appreciation to people you value

• Meditating on positive memories and sharing them with others

4. Compliment others regularly

Giving a compliment makes the receiver and the giver feel good. Here are some tips to express admiration: 

• Be genuine.

• Be specific.

• Recognize an accomplishment.

• Avoid focusing on body-related compliments.

• Praise character traits such as kindness or perseverance.

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5. Practice self-compassion

Self-compassion means being kind to yourself and less critical. It can have a ripple effect on well-being. 

According to one study, people who process painful feelings with compassion tend to be happier and more optimistic. They also feel more emotionally safe, show more concern for themselves and others, and are more likely to take personal initiative.

There are many ways to practice self-compassion. You can try:

• Listening to a guided self-compassion meditation.

• Writing in a self-compassion journal. 

• Writing a letter to your younger self.

• Using a self-compassion statement, such as “This is really hard, but I know I’m doing my best.”

6. Use positive self-talk

Self-talk is the thoughts you have about yourself. It’s when you say things in your head, like, “I’ll never get it right” or “I’m hopeless.”

You can flip your self-talk to be more positive. Spend time practicing hopeful thinking such as, “I can do this. It’s just going to take time,” or “I’m ready to try something new and grow.”

7. Spend time meditating

Meditation has many health benefits, including boosting pleasant emotions and positive social behaviors like generosity. There are many ways to get started with meditation, such as:

• Mindful breathing

• Muscle relaxation

• Yoga or tai chi 

8. Adopt a healthy lifestyle

Eating well, exercising, and not smoking aren’t just good physical health habits. They’re also associated with better mental health. Eat more fruit, vegetables, and whole grains. Engage in physical activity, and find ways to smoke less or quit. It’s also a good idea to limit how much alcohol you’re drinking.

9. Surround yourself with positive people

Positivity breeds positivity. If you hang out with people who are upbeat, it’s likely to rub off on you. Choose to be with people who are uplifting and limit your time with those who are always pessimistic. Just remember that you and your friends don’t need to be positive about everything. 

Benefits of positive thinking

Research suggests that positive thinking can provide many benefits for your health and well-being, such as:

• Lower risk of heart disease

• Lower blood sugar and cholesterol

• Stronger immune system

• Less stress and anxiety

• More resilience and life satisfaction, especially in older adults

• Lower chances of memory decline

• Less depression

• Better recovery after severe illness

Why do you feel so negative?

It’s normal to have negative thoughts from time to time. Life is hard, and it’s OK to acknowledge the difficulties you face and the thoughts that go with them. 

Sometimes, however, negative thoughts can be a sign that something else is going on. You might be dealing with a mental illness, or you might be feeling the strain of a loss, financial burden, or career setback. Or you may be witnessing disturbing family, community, or global events.

If you’re having difficulty coping with a challenging period in your life, consider getting support from a mental health professional.        

Examples of negative thinking

Cognitive distortions are often at the root of negative thinking patterns. They make us see the world through a distorted filter. Common examples of cognitive distortions include: 

• Assuming you know what someone is thinking

• Believing the worst possible outcome

• Overgeneralizing 

• Taking things personally rather than acknowledging all sides of an issue

• Believing things should be the way you think they should be

• Thinking you’re always right

• Minimizing positive things that happen to you

Mental health resources and support

If you want to work with someone on shifting your thinking, you may want to seek professional help. A mental health therapist can help you learn more ways to train your brain. 

To find a therapist:

• Ask your primary healthcare provider for a referral.

• Check out Open Path’s therapist search tool.

• Use Psychology Today’s search tool. 

• Find an in-network therapist if you have health insurance.

• Contact a local mental health clinic.

• Ask family and friends for a therapist recommendation.

There are also tools you can use, such as: 

• Self-compassion exercises

• Gratitude activities

• Ways to bring more humor into your life

• Meditation practices

• Healthy habit strategies

• An automatic thought record worksheet

Why trust our experts?

Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a versatile health and medical content creator who writes about acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

India B. Gomez, PhD

India B. Gomez, PhD, is a licensed clinical psychologist with a certificate in Latin American Family Therapy. She completed her doctoral education at the California School of Professional Psychology/Alliant International University.

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