My brain used to be wired for negativity. I’ve been there, stuck in a cycle of gaming, overeating, and wasting time where every setback felt like the end of the world. Change felt impossible.
For years, I believed that some people were just born optimistic and I wasn’t one of them. I saw optimism as a personality trait, not a skill. But after clawing my way out of some deep holes—losing over 110 pounds and breaking free from habits that were ruining my life—I learned the truth. Optimism isn't about ignoring reality. It's about training your brain to look for the good, to find the opportunity in the struggle, and to have hope even when things are tough.
It’s a muscle. The more you work it, the stronger it gets. Here are 15 ways I’ve learned to train my brain for optimism.
Start with Your Foundation
You can't build a strong house on shaky ground. For me, strengthening my mind started with strengthening my spirit.
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Start and End with Prayer. Before my feet hit the floor and after my head hits the pillow, I talk to God. It’s not a formal speech. Sometimes it’s just a simple “Thank you for today” or “Please give me strength for tomorrow.” This simple act frames my day with gratitude and hope, reminding me that I’m not alone in my struggles.
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Keep a Gratitude Journal. This sounds simple, but it works. Every night, write down three specific things you're thankful for. Not just "my family." Get specific. "I'm thankful for the ten minutes of quiet I had this morning with my coffee." This forces your brain to scan for positives instead of dwelling on negatives.
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Read Something Uplifting. Start your day with scripture or a chapter from an inspiring book instead of scrolling through bad news. What you feed your mind in the first 20 minutes of your day often sets the tone for the next 24 hours.
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Serve Someone Else. Nothing gets you out of your own head faster than helping someone else. Make a meal for a neighbor. Call a friend who is struggling. Do something kind without expecting anything in return. Serving others reminds us that we have the power to make a positive impact, which is a huge source of optimism.
Change What You See and Hear
Your environment and the information you consume have a massive impact on your outlook. Take control of it.
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Curate Your Information Diet. You wouldn't eat junk food all day and expect to feel great. The same goes for your mind. Unfollow negative accounts on social media. Limit your exposure to the news. Be intentional about what you watch, read, and listen to.
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Choose Your Company Wisely. Optimism is contagious. So is pessimism. Spend time with people who lift you up, who challenge you to be better, and who see the good in the world. Their energy will naturally rub off on you.
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Create a Positive Space. Your physical surroundings matter. Keep your workspace clean. Open the blinds to let in natural light. Play music that makes you feel good. A calm and orderly environment can lead to a calmer and more orderly mind.
Take Small, Practical Actions
Optimism isn't just a mindset. It's built on action.
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Celebrate Tiny Victories. When I was losing weight, I didn't focus on the 110 pounds I had to lose. That was too overwhelming. I celebrated losing one pound. I celebrated choosing a healthy meal. I celebrated going for a walk instead of sitting on the couch. These small wins build momentum and prove to your brain that progress is possible.
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Move Your Body. You don’t need an intense gym session. Just go for a walk. A 15-minute walk outside can completely change your perspective. It releases endorphins, clears your head, and connects you with the world around you.
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Learn Something New. Stagnation breeds pessimism. When you learn a new skill—whether it’s cooking a new recipe, learning a few words in another language, or fixing something around the house—you build confidence. It’s a direct reminder that you are capable of growth and improvement.
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Get into Nature. There’s something about being in God’s creation that resets the soul. Go to a park. Sit by a lake. Look at the stars. It helps put your problems into perspective and reminds you of the beauty that exists in the world.
Rewire Your Inner Dialogue
The stories you tell yourself become your reality. It's time to become a better storyteller.
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Look for the Lesson. When something goes wrong, it’s easy to see it as a failure. Instead, ask yourself: "What can I learn from this?" Every setback is a setup for a comeback if you choose to see the lesson inside it.
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Focus on What You Can Control. Stuck in traffic? You can't control the cars, but you can control your reaction. You can listen to a good podcast or pray. A project failed at work? You can't undo it, but you can control how you approach the next one. Focusing on your own actions empowers you and pulls you out of a victim mentality.
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Create a "Win" List. Keep a running list on your phone or in a notebook of things you’ve accomplished. Big or small. Finished a tough project? Add it. Resisted a bad habit? Add it. On days when you feel like you’re failing, read this list. It’s hard evidence that you are capable and strong.
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Speak Hopeful Words. The words you speak have power. Stop saying "I can't" or "This is impossible." Even if you don't fully believe it yet, start saying "I'll try" or "I'll figure it out." Your brain is listening. Speak about your future with hope, not dread.
Training your brain for optimism is a journey, not a destination. There will still be bad days. There will still be moments of doubt. But by practicing these steps, you can slowly but surely shift your default setting from pessimism to hope. You can build a foundation of resilience that will carry you through any storm.
So, what is one small thing you can do today to start training your brain for a better tomorrow?
