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Practical ways to build positive thinking
Practical ways to build positive thinking
5 minutes
Positive thinking can be practised and strengthened through conscious, deliberate habits. Here are four ways you can adapt to slowly build positive thinking into your life:
1
Reflect on what you can change
While not everything is within our control, there are some things that you can change.
Start by thinking about something small that triggers annoyance or negative thinking from you.
Ask yourself:
• “What’s something I can change right now?”
• “What do I not like, and what can I do to change/manage it?”
The goal is not to fix everything at once, but to figure where you can start.
Start by thinking about something small that triggers annoyance or negative thinking from you.
Ask yourself:
• “What’s something I can change right now?”
• “What do I not like, and what can I do to change/manage it?”
The goal is not to fix everything at once, but to figure where you can start.
2
Start journaling
Multiple studies show that expressing yourself through journaling is one of the most effective ways to process how you truly feel and think. Journaling works because it sorts feelings into words, boosting awareness, reflection and a chance step back and consider alternatives.
Get started with journaling by:
1. Setting a writing goal and committing to it. Eg. three times a week, every Tuesday and Thursday, etc.
2. Picking a medium that you feel most comfortable with: pen and paper, a writing app, or voice memo
3. Choosing a peaceful, quiet place and time
And when you’re ready, get your thinking started with the following questions:
• “How did today go, and how did it make you feel?”
• “What would you change about it?”
• “What did you like?”
• “What are you looking forward to?”
Over time, journaling becomes less about documenting events and more about recognising patterns and clarity.
Get started with journaling by:
1. Setting a writing goal and committing to it. Eg. three times a week, every Tuesday and Thursday, etc.
2. Picking a medium that you feel most comfortable with: pen and paper, a writing app, or voice memo
3. Choosing a peaceful, quiet place and time
And when you’re ready, get your thinking started with the following questions:
• “How did today go, and how did it make you feel?”
• “What would you change about it?”
• “What did you like?”
• “What are you looking forward to?”
Over time, journaling becomes less about documenting events and more about recognising patterns and clarity.
3
Choose to be around positive people
You can’t choose everyone you work with, but you can influence who you spend your energy on.
List the people who fill your cup. Who helps you see things more clearly? Who brings humour, perspective or calm?
Spending more time with people who ground and support you lowers stress and broadens how you see challenges. Their mindset becomes part of your environment.
List the people who fill your cup. Who helps you see things more clearly? Who brings humour, perspective or calm?
Spending more time with people who ground and support you lowers stress and broadens how you see challenges. Their mindset becomes part of your environment.
4
Differentiate negative self-talk from reality
Let’s face it: there’s no way to stop negative self-talk. For most people, it’s a habit shaped by past experiences and how we interpret the world around us.
The shift is learning to notice it.
When it shows up, pause and ask:
• “Is this a fact, or a story?”
• “What evidence do I actually have?”
Reframe it with the same fairness you’d offer someone else. We have a reframing guide to help you do just that.
The shift is learning to notice it.
When it shows up, pause and ask:
• “Is this a fact, or a story?”
• “What evidence do I actually have?”
Reframe it with the same fairness you’d offer someone else. We have a reframing guide to help you do just that.
When done consistently, these habits support clearer decision-making and greater emotional resilience. The glass may not always be full, but it’s not always half-empty either.
by
Hellomonday