6 Ways to Cultivate Optimism Each Day

You might be surprised to hear that optimism is not an innate quality. Optimism and pessimism are ways of looking at yourself and the world through a positive or negative filter. Once you think of them as reflections of your mindset, it becomes much easier to believe you can change. Like any new behavior, you need to practice every day for it to become a habit. Try these six suggestions to cultivate your optimism every day. 

 

1.    Keep a journal

 

Journaling or keeping a diary allows you to process events and to get a different perspective on them. It encourages self-reflection and captures insights into your thinking and behavior. You can write down what happened during your day and document, not just the bald facts but how you did it, what you did to make it happen and what you did right. And, importantly, how it felt while you were doing it. Don’t just record the good things (a promotion, a presentation or meeting that went well), remember to write down the thing that didn’t go so well and reflect on what happened, how you dealt with it, and what you might do differently next time. 

 

2.    Laugh

 

Consciously notice the funny side of things and write them down. If the technology didn’t work, and you had to give the presentation without the slide deck, or the power went out, or there was a fire drill in the middle of your crucial meeting. What can seem like a disaster at the time can also be looked back on as a comedy of errors.

 

3.    Write to your future 

 

Write a letter or a journal entry that sets out the future you want. What job are you doing? Are you running your own business? What have you learned? What has changed? Imagining how your future life looks and feels can be a powerful motivator.

 

4.    Keep a kindness list

 

Have a page in your journal where you note down kind gestures. Write down when you are kind to someone, or when someone is kind to you. Even little things count, like opening a door for someone or letting them go first in the line for coffee. You’ll be surprised at how quickly they mount up, and your ever-lengthening list will give you a different perspective on things.

 

5.    Say thank you

 

Write a letter or email, phone or visit someone (a person outside your family) who has been genuinely kind to you. Tell them how much you appreciate what they did or said and how it has affected your life. 

 

6.    Choose positivity

 

Make the positive choice to develop and maintain an optimistic outlook. Do this every morning when you wake up. Decide that today is going to be a great day. Everyone will have some level of suffering in their life. Choosing to be optimistic will make it easier to bounce back from the bad times and to enjoy and be certain of the good times. 

Tips for Developing Your Daily Optimism

Optimism is a learned skill like any other skill or habit you want to develop. Having an optimistic attitude of yourself, of life and the world can have a huge impact on your mental wellbeing and resilience, even boosting your immune system and lowering your blood pressure. Studies have shown that optimists have better career prospects and live longer happier lives.  

 

Here are five tips for developing a more optimistic view of the world.

 

1.    Identify as an optimist

 

Self-talk is powerful! Start telling people you’re an optimist, and you’ll soon begin to believe it, and forget you were ever even slightly pessimistic.

 

2.    Accentuate the positives 

 

Notice and acknowledge the positive things around you. Small things like having good food, clean water, and being able to read this article for example. A good exercise is to list ten things you’re grateful for every day – they don’t have to be big things, jot down whatever comes to mind. 

 

3.    Stop comparing

 

No good comes from comparing yourself to others. There will always be someone who is richer, thinner, more successful than you at any one time, and their success or luck isn’t connected to you at all. Don’t be tempted to lock yourself into a small, comfortless cell of jealousy. Instead think that if they can do it, so can you. Think abundance (there’s more than enough for everybody) instead of scarcity (if they’re successful then you can’t be). 

 

4.    Shift your focus

 

Optimism is dynamic and forward-looking. Develop a more optimistic outlook by moving on from the past and instead enjoy the present and actively look forward to the future. Optimists also don’t spend much time dwelling on whatever not-so-good things are in their lives. They acknowledge that bad things happen to everyone, and when bad things do happen, it’s not necessarily their fault. Bad times come, and bad times go, and good times usually happen just as often. 

 

5.    Don’t get hung up on one outcome

 

Putting all your eggs in one basket is risky, and it’s highly likely you will be disappointed. It’s also harder to pick up and move on if things don’t work out. An optimist will be flexible about outcomes and see that there are lots of different possibilities. If this one didn’t work, another maybe even better opportunity will come along.

 

Optimism and pessimism are not hard-wired into people. They are qualities you can change. You can choose to develop a more positive outlook on life and find that you’ll have a happier, healthier, better life!

 

If You Want to Be Better at Starting Conversations, Take a Break from Social Media

Social media has helped many people connect and reconnect. People who have not seen each other since high school or college are now striking up conversations on Facebook. But there is something lost when connecting in this manner. It’s possible we have become more isolated due to these channels, which makes it more difficult when meeting people face-to-face.

 

There is nothing like a physical meet up with people. Emoticons aside, there is no replacement for seeing someone’s smiling face. Also, the more we engage in social media conversation, the less we make ourselves available to chat one-on-one.

 

The appeal of social media is understandable. Where else can you strike up instant conversations with friends you haven’t seen in ages? We can share pictures, listen to music together, and keep each other up-to-date with what is going on in each of our lives. When we have struggles, we can turn to our friends and hope someone can help. At the very least, we can get emotional support from them.

 

The internet has made us less connected in some ways. The next time you find yourself in the presence of several people, take note of how many of them are typing away on their smart devices. There isn’t much need to start up a conversation since people are already in the process of speaking to someone else. In fact, if you decide to try, you’ll probably find people getting annoyed because you interrupted their conversation online.

 

Before the proliferation of smart devices, people chatted with each other all the time. On trains, in the subways, and even at the bus stop, it was all fair game. 

 

These days, if you want to stand out from the crowd, strike up a conversation with a stranger. In fact, you can talk about the technology the person uses for his or her smart device. This can be a great conversation starter. Simply go up to someone and say, “Excuse me. I am currently thinking about buying a new smart device. Can you tell me about the one you have?” Even if you aren’t in the market for one, this conversation starter will get them talking for a while.

 

Social media isn’t going away. However, it can’t hurt to connect directly with people face-to-face. You can determine within a few moments whether the person is worth continuing speaking to. You don’t have this luxury with social media.

 

The 2/1 Communication Secret to Become More Charming

Charming is a word that has different meanings for different people. The word charisma is often brought to mind. When you think of someone as charming, you may feel that person is desirable and delightful, pleasant and appealing, maybe even magnetizing. 

 

Often times you won't be able to put your finger on exactly what draws you to that person. You just know you feel pleasant in their company and enjoy being around them.

 

Do you want to be more like that? Could you advance your career if you learned how to turn on the charm when dealing with others? It's an important skill that socially graceful people use to improve their relationships. Even when interacting with people they don't necessarily like or respect, a charming person can leave a good impression.

 

If you'd like to communicate more effectively and have people refer to you as charming and likable, there's one very simple thing you need to start doing. By the way, this doesn't take much practice. You are already physically hardwired to give off a more friendly, charming, and engaging vibe.

 

You just have to do a little basic math.

 

How Many Ears Do You Have? How Many Mouths?

 

Don't worry. You don't have to break out the calculator here. Just perform a simple math-based assumption.

 

• You have 2 ears that are always open.

• You only have 1 mouth, and it can be closed.

 

That should tell you what you were created to do more often. You should be listening much more than talking. The charming person is an excellent listener. 

 

She doesn't do it falsely. She asks many questions and uses facial expressions to show she's interested in the person talking. She listens deeply and can repeat things that have been told to her. Those are charming qualities.

 

As writer Eugene O'Neill stated ...

 

"We were given mouths that close and ears that don't ... that should tell us something."

 

Ancient philosopher Epictetus gave us the same lesson for being more charming.

 

"We have two ears and one mouth, so we can listen twice as much as we speak."

 

Being Charming Is All About Listening

 

Talking is an important part of being charming. You have to say the right things. You should also be genuine. People can tell when you're false and trying to manipulate them. So really care about the person you're talking to. Say pleasant things and think about the experience for the other person rather than yourself.

 

Then listen deeply. Get into the conversation, so when you decide to talk, you repeat things the person has said. You let them know you're truly listening and getting into the feelings and emotions being relayed. You were given two ears and only one mouth, and that mouth can close. So do at least two times more listening than talking if you want to be more charming and engaging.

Improve Your Communication Skills

Communication consists of sending messages which involve speaking, listening, writing and understanding. The act of communication takes at least two people to complete. 

 

It is extremely important to have good communication skills in all areas of your life. When you think about it, you communicate at almost every opportunity. You may be sending a text message, writing an email, talking to someone or listening to someone. 

When communication is not done effectively this can lead to unresolved issues and difficulties. Many couples get divorced due to lack of communication.  

 

Would you say that you know how to communicate well in your everyday life? A person that communicates well displays the following characteristics: 

• They know how to pay attention.

• They demonstrate that they understand the situation.

• They pay attention to the person who is speaking.

• They look directly into the eyes of this person.

• They watch for body language including facial and hand gestures.

When you become good at communication you will find it easier to build relationships and keep them. People who communicate well can work on a team together and produce fantastic results. 

 

Listening skills have to be on the top of the skill list for communication. You can’t very well respond if you don’t clearly understand the situation. The best way to develop your skills is by doing the following: 

• Pay attention and then ask questions, especially if you are unsure of a certain point.

• Show the person sympathy and understanding, even if your own feelings are a little different.

• Don’t interrupt the person when they are speaking. Let them finish talking before taking your turn and if necessary present your point of view.

• Do not judge people. Everyone is entitled to their point of view on any subject. This essentially means that there is no one right or one wrong view point on anything.  

When you can put all of these things into play you are on your way to becoming a good listener. Once you have mastered this skill then you can improve your other communication skills such as writing and speaking. 

 

You have to agree that it will be much easier to respond by email to someone, when you have fully understood the issue. This will be because you took the time to listen attentively in the first place. 

 

Remember taking the time to improve your communication skills can help improve all areas of your life including building your self-confidence and self-esteem. 

 

Charles Darwin Discovered the Powers of Rest on his "Thinking Path"

Most people, you included, can only go full tilt for about 90 to 120 minutes. After that, if you try to push through and continue to produce at a high level, you start fouling up the works. Keeping mentally focused and at your highest production level is difficult. Your mental engine begins to break down.

 

The same is true with your physical body. You can't go very long at a high level physically without taking a break. 

 

The greatest athletes in the world take several breaks in the middle of a game. Basketball, football, and soccer players regularly substitute in and out of a game. Their coaches know that's the only way to keep the freshest and most capable bodies in the game most of the time.

 

The human mind and body require rest. In many cases, a higher level of productivity and creativity can only be achieved if rest happens regularly. That's what Charles Darwin discovered ... the hard way.

 

Charles Darwin, the Stereotypical Work Addict

 

You may know Charles Darwin as a naturalist, biologist, and important figure in evolutionary biology. He is famous for his theories on natural selection, though he contributed in important ways to various other fields.

 

He wrote thousands of letters and papers which helped us understand our world. From all accounts, he was your typical workaholic. What he discovered about constantly working was that it didn't lead to his greatest discoveries.

 

He would push past mental fatigue, or at least try to. The result was eventually a crash-and-burn state, physically and mentally. Once he realized he was being counterproductive, he shut down his brain. Darwin stepped outside his home in Kent in the UK and walked on a gravel track. 

 

He returned to work refreshed and rejuvenated. Darwin began to schedule morning and afternoon walks on what he eventually called his Thinking Path, where he rested his mind and exercised his body.

 

He discovered that frequently taking breaks from his work's physical and mental aspects led to his greatest achievements.

 

Evolution by Natural Selection Was Born on the Thinking Path

 

Darwin had toyed with the idea of natural selection when he lived in London. It wasn't until he moved to Kent and began regularly taking breaks from work on his Thinking Path that his natural selection evolutionary theory was fully developed.

 

It is said that Darwin would sometimes stop talking in the middle of a sentence when he realized he needed a break. It may have been a break from work, a break from socializing, or a rest from whatever he was doing at the present time.

 

He believed in the power of resting because he saw the wonderful results in his life.

 

You may not strive to rewrite humanity's views on some important topic. That doesn't mean you can't benefit physically, mentally, and creatively from scheduling rest into your day. It's a simple fact that your mind and body need to rest and rejuvenate to be their best. Start resting more regularly to achieve and produce more in your life.

Keep Your Brain Healthy in Just 5 Minutes a Day

You look after your body, stay as fit as you can and make time for a healthy lifestyle, right? It’s just as important to keep your brain healthy too if you want to deal better with stress, be more productive, and reduce your risk of Alzheimer’s disease and dementia later in life. 

 

The good news is that you can keep your brain in tip-top condition by practicing meditation for as little as five minutes a day. Meditation has been shown to reverse the shrinking that happens as part of the natural aging process from your mid-20s onwards. A Harvard study showed that meditation can increase the size of your brain after just eight weeks of regular practice. 

 

Here’s how you can develop a meditation practice to suit you and your lifestyle to start taking better care of your brain right now. 

 

1.    Find the Right Meditation Style for You

 

Possibly the most important way to start a meditation habit is to find what works for you. You don’t have to sit on a cushion for hours in a temple unless you want to. There are meditation apps for your smartphone, yoga and meditation tutorials on the internet, or you can find a meditation group in your local community. It can be as easy as sitting in a park during your lunch hour. 

 

2.    Schedule Meditation Time

 

Be intentional and make time in your schedule for regular meditation practice. Studies have shown that as little as five or ten minutes a day is enough to feel the benefits of meditation, but it must be done consistently. If you can find time to brush your teeth, you can find time to meditate.

 

3.    Start Small

 

You don’t have to launch into a full meditation to start with. Take baby steps and begin by just sitting quietly and focusing on your breath. Observe your breathing and feel calmer as you concentrate inwards. 

 

4.    Add Some Meditation Exercises

 

Once you feel comfortable with sitting and breathing quietly, you can add in some meditation exercises. A good one is the V-Shaped Breath exercise:

 

Focus your attention on the point between your eyes. Imagine cool air coming in and out in the shape of a V. As you breathe in, expand the V across your forehead. Then as you exhale bring the breath down the V to the point between your eyes. 

 

As well as regulating your breathing, you are calming your frontal lobes, increasing your capacity to analyze and problem solve. Adding a five-minute meditation practice to your day is the first step in a healthier, happier brain.

 

8 Proven Ways Walking Improves Your Brain

It might surprise you to hear that something as simple as walking can actually improve your brainpower. It doesn’t even have to be full-on power walking! Even a twenty- or thirty-minute walk during your lunch break can have a positive impact on your brain. Here are eight ways science has proven that walking is excellent for your brain. 

 

1.    Walking Helps Lower Your Risk of Depression

 

Walking is an excellent way to improve your mental health. A 2018 study showed that any kind of moderate aerobic exercise like brisk walking can boost your brain health and lower your risk of developing depression by a third. 

 

2.    Walking Improve Your Cognitive Function

 

A number of studies have shown that the magic amount of twenty to thirty minutes of daily aerobic exercise, such as walking, improves cognitive function and memory.

 

3.    Walking Stimulates Endorphins

 

Just ten minutes of walking is enough to start your brain releasing endorphins, the brain chemicals that lower stress, boost your mental health, and make you feel good. You’ve heard of the runner’s high? Well, you can get a similar positive rush from a brisk walk!

 

4.    Walking Releases the Brain’s Magic Protein

 

Brain-Derived Neurotrophic Factor (BDNF) has been dubbed the brain’s ‘magic protein’ as it helps to rewire and build new neural pathways. Scientists believe it can even help lower your risk of Alzheimer’s Disease. And cardiovascular exercise is an easy way to stimulate the production of BDNF and keep your brain in peak condition. 

 

5.    Walking Lowers Physical and Mental Fatigue

 

A 2008 study by the University of Georgia found that just three sessions a week of a low-intensity exercise like walking can reduce fatigue levels by as much as 65 percent. 

 

6.    Walking Builds Hippocampus Strength

 

Your hippocampus is the key part of the brain for forming and storing memories. Research has shown that even brief walks can actually increase the size and efficiency of your hippocampus.

 

7.    Walking Improves Creativity

 

Artists, writers, and philosophers have long known the importance of walking for clearing blocked creativity and getting inspiration flowing again. Science can now back this up with a 2014 study by Stanford University showing that walking increases your creative output by up to sixty percent. 

 

8.    Walking Increases Blood Flow to the Brain

 

Blood is vital for every organ in your body, not least of all, your brain. That magic twenty minutes is all it takes to increase the blood flow to your brain to keep it active and healthy.