Positivity

1. Harness the power of your mind to create positive change

There are only two ways to feel good or feel bad about anything: either remembering something good or bad that happened, or imagining something good or bad that could happen.

Mind-body connection. Our thoughts, in the form of internal pictures and sounds, directly influence our feelings and behaviors. By controlling these mental processes, we can change our emotional states and ultimately our life outcomes.

Power of suggestion. The human mind is highly suggestible, responding to both external and internal cues. By consciously directing our self-talk and mental imagery, we can reprogram our subconscious mind for success and happiness.

Neuroplasticity. The brain's ability to form new neural pathways means that we can change ingrained thought patterns and behaviors through consistent practice of positive mental techniques.

2. Reduce stress and create calm through mental techniques

Progressive relaxation... By practising this technique several times, you will have mastery over an important part of yourself and your life.

Progressive relaxation. This technique involves systematically tensing and relaxing different muscle groups, combined with visualization, to achieve a deep state of physical and mental relaxation.

Havening Technique. This psychosensory method uses specific touch patterns, eye movements, and visualizations to rapidly reduce stress and negative emotions. It has been shown to:

• Decrease stress chemicals in the body
• Produce states of relaxation and calm
• Alter neural pathways in the brain

Emotional recalibration. The Apex Technique helps reintegrate challenging emotions into our overall emotional intelligence, allowing us to maintain the protective function of these feelings without being overwhelmed by them.

3. Boost confidence by changing your internal dialogue and posture

Confidence is 'being comfortable in your own skin – authentic and natural.'

Internal dialogue. Our self-talk significantly impacts our confidence levels. By consciously changing the tone, volume, and content of our internal voice to be more positive and supportive, we can boost our self-assurance.

Power poses. Research by Amy Cuddy has shown that adopting certain body postures for just two minutes can:

• Increase feelings of power and confidence
• Lower cortisol (stress hormone) levels
• Raise testosterone (confidence hormone) levels

Visualization. Imagining yourself as more confident or borrowing confidence from a role model can help reprogram your mind for greater self-assurance. This technique leverages the brain's inability to distinguish between vividly imagined experiences and real ones.

4. Build resilience through flexibility and creative problem-solving

Resilience is really the ability to think creatively, combined with persistence.

Flexibility. The Law of Requisite Variety states that the person with the most behavioral flexibility will have the most control in any system. Developing multiple approaches to challenges increases resilience.

Creative problem-solving. Techniques like the Problem-Solving Questions help shift perspective and generate new solutions:

1. Identify positives in the problem
2. Clarify desired outcomes
3. Consider actions to take or stop
4. Find motivation in necessary tasks
5. Take immediate action

Role model perspective. Imagining how a successful problem-solver would approach your challenges can provide fresh insights and strategies.

5. Align your goals with your core values for authentic motivation

Unless happiness is the backdrop to our lives, life will always be an uphill slog.

Core values identification. Discovering what truly matters to you provides a foundation for setting meaningful goals and finding lasting happiness. This process involves:

• Identifying what's most important in your life
• Asking "why" to uncover underlying values
• Distinguishing between surface desires and deeper motivations

Value-driven life. Aligning daily actions with core values creates a sense of purpose and sustained motivation, as opposed to chasing fleeting pleasures or external validations.

Balance and holistic success. Considering multiple life domains (health, relationships, career, spirituality) when setting goals ensures a well-rounded approach to personal growth and fulfillment.

6. Overcome self-sabotage by resolving internal conflicts

When someone feels a desire to go for a goal, but is also frightened of failing, it creates an internal conflict.

Internal conflict recognition. Self-sabotage often stems from conflicting internal "parts" with different positive intentions. Identifying these parts is the first step to resolution.

Parts integration. The "Easy Way to Stop Self-Sabotage" technique involves:

1. Identifying conflicting beliefs or positions
2. Recognizing the positive intention behind each part
3. Finding common ground between the parts
4. Integrating the parts for aligned action

Aligned action. When internal conflicts are resolved, energy previously spent on internal struggle can be redirected towards achieving goals and realizing potential.

7. Create a compelling future through visualization and decision-making

"The greatest thing in this world is not so much where we stand as in what direction we are moving." - Goethe

Future visualization. The "Creating your future now" technique involves:

• Imagining a successful future one year ahead
• Creating milestone images at 3-month intervals
• Connecting present actions to future outcomes

Calculated risk-taking. Evaluating the upside and downside of decisions on a scale of 1-10 helps make more informed choices and avoid reckless risks.

Direction over fixed goals. Having a clear direction in life, guided by values and flexible goals, allows for adaptation while maintaining a sense of purpose and progress.

8. Increase your luck through positive thinking and gratitude

People that believe they are lucky are luckier than those who believe they are unlucky.

Luck mindset. Scientific research suggests that luck is influenced by our beliefs and perceptions. Cultivating a mindset of "being lucky" can increase positive opportunities and outcomes.

Luck amplification technique. This visualization exercise involves:

• Recalling times when you felt lucky or things went your way
• Amplifying the associated positive feelings and sensations
• Spreading this "luck energy" to various life areas

Daily gratitude practice. Keeping a gratitude journal:

• Reinforces positive aspects of life
• Trains the brain to focus on and seek out good experiences
• Elevates baseline mood and overall life satisfaction
• Provides a source of positivity during challenging times

Last updated: August 28, 2024