What are the quickest ways to practice mindfulness and/or positive thinking?
Nela Canovic
Don’t you wish they taught this in school?
I do.
Because these are real, tangible, valuable life lessons we could all benefit from.
So if they aren’t taught in school, what do we do about it? First, we have to do the research, then experiment a lot on ourselves to see what works versus what is a waste of time, and then once we have a few trusted ideas we turn them into habits by practicing them every day.
The ideas I’ve put together aren’t listed somewhere in a forgotten notebook, because I act on them every day. They aren’t wishful thinking, because I don’t think of them as part of the future but practice them in the present. They aren’t abstract, because they’re real and they’re doable.
Where can you begin?
Try one idea today and see how it feels. If it feels easy, then do it again tomorrow. And the next day. Try it for a month. Give yourself the permission to be mindful and to practice positive thinking. You will feel the results in every aspect of your life.
Idea #1. Say thank you.
Why?
Practicing gratitude rewires our brain to think about positive things, the things that we have going for us, instead of the things we do not have and that can leave us feeling frustrated and unhappy.
How to practice it?
Create a gratitude journal and write in it for 5 minutes each morning when you wake up or just before you go to sleep; list 3 things you are grateful for in your life right now. It can be the simplest of things, such as having a warm bed to sleep in, a roof over your head, a family that loves you, food in your fridge, a dog or cat that you have as your pet. Get specific: if it's a best friend, write down which of their qualities you are grateful for.
Idea #2. Do something that gives you pleasure every single day.
Why?
If you feel like your life is all work and no play, you aren't helping yourself think more positively. When you do something out of sheer pleasure, you create an endorphin boost i.e. you produce more of your “happy hormone.”
How to practice it?
If you're an avid reader, make the time to read a novel for 30 minutes before going to sleep. If you like to be physically active, schedule in a bike ride or go for a run in the late afternoon when you're done with work or your studies. If you love music, learn how to play guitar or drums or a harmonica. If you love to write, make it a priority to write one page every single day, when it's quiet and you have the time to organize your thoughts while enjoying a cup of tea and listening to music.
Idea #3. Replace saying “I can’t” with “Why not?”
Why?
Here’s an excellent way to start getting proactive about procrastinating, which may be adding to negative thinking. When it comes to procrastination, just be aware that it’s a human condition, one we’ve all felt at some point in our lives. The key is to identify it as such and then do something to minimize it.
How to practice it?
Think carefully if there is something else hiding behind procrastination. Maybe it is fear of not being able to do something successfully. Next time you feel like procrastinating, ask yourself where the resistance is coming from. Then, try the “Why not?” approach so that you leave a little space open for possibilities. It’s a tiny shift in your attitude which can have a huge positive impact in the way you see yourself.
Idea #4. Work out your happiness muscle.
Why?
If you are committed to making a positive change in your life, you can even treat happiness like a habit and actively look for things to do to become happier every day. The more you flex your happiness muscle, the more you rewire your brain to start looking for the positive in each situation, no matter how mundane or significant it is in the big scheme of things.
How to practice it?
Get ideas from the masters. You can start with Harvard University's lecturer Tal Ben-Shahar who writes books on positive psychology and gives examples how you can apply it to your daily life, for example in school, the workplace, and in our personal relationships. Two titles to look for are Happier: Learn the Secrets to Daily Joy and Lasting Happiness and Choose the Life You Want: The Way To Lasting Happiness Moment by Moment.
Idea #5. Develop a positive attitude towards your mistakes.
Why?
Making mistakes is a normal part of life. It’s how you approach them that matters. Regardless of what happens to us (and let’s face it, there will always be a mix of good and bad things), it’s our attitude towards those things that can help us heal faster, understand better, and gain more wisdom through experiencing life’s events.
How to practice it?
Try a different strategy of viewing your past by forgiving yourself for mistakes that you made. Reflect on them, learn from them, but don't hold on to them. This applies to your relationships, your career, your education, and other areas of your life in which you feel you didn’t achieve what you wanted or underperformed in some way. By changing how you relate to mistakes, you will give yourself more freedom to manage your future more successfully.
Idea #6. Don’t waste time with toxic people.
Why?
Toxic people may claim they are your friends, but they are not. What makes them toxic is their negative attitude towards everything, so it’s not likely they can give you a boost of positivity. Always be aware of that.
How to practice it?
Be very selective who you spend your free time with, and next time a toxic person wants to monopolize your time, just say no. Tell them you’re busy. Don’t engage in negative banter — politely decline to be part of the conversation or excuse yourself if the topic turns to something negative. You're better off spending free time on your own doing something that makes you relaxed and happy.
Idea #7. Get into the right mindset.
Why?
Henry Ford once said, “Whether you think you can, or you think you can't — you're right.” In other words, it’s all about your mindset. If you believe you can think more positively, you can make it happen. Conversely, if you don't believe in the power of positive thinking, then it doesn’t matter how much others will tell you about the benefits of thinking positively.
How to practice it?
To make a positive switch, you can develop a growth mindset (versus a fixed mindset). Read Carol Dweck’s book Mindset: The New Psychology of Success to better understand how you can make lasting change with continuous effort. I created an online course inspired by the book called Imagine What's Possible: A Beginner's Guide to the Growth Mindset. Click here for more details if you’re interested in enrolling. Keep one thing in mind — the attitude and mindset you have about yourself and your abilities will profoundly affect the way you lead your life. The sooner you start making a change, no matter how small, the sooner you’ll notice an increase in the amount of positive messages you tell yourself every day. And that, right there, is what being mindful is all about.
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