5 ways you can become more positive (in just 5 minutes a day!)

Positivity is a mindset that doesn't come naturally to most people. However, that does not mean it cannot be learnt. It can be difficult to stay on the road of positivity, so this article is here to make your journey a little easier.

Just remember, self-improvement isn't always a straight road. Sometimes you have to take one step back to take two steps forward, and that's okay!

In this article, I’m going to demonstrate five easy ways you can become more positive... all possible in just five minutes!

Here are five tips and tricks to becoming more positive:

1. Practice gratitude

2. Visualise positive outcomes

3. Smile more - even if you may not feel like it!

4. Listen to uplifting music

5. Positive self-talk

1. Practice gratitude

What is gratitude?

Gratitude can be defined as the feeling and expression of being thankful. It is a positive feeling, shown in research to increase our happiness and wellbeing. By demonstrating a grateful attitude, we can find it easier to overcome negative feelings such as anger, stress, and envy, allowing us to focus on more positive aspects of our lives.

How can I practice gratitude?

Appreciating what you have is an incredible way to form a grateful mindset, training yourself to focus on the benefits as opposed to focusing on what you are lacking. There are a few ways you can put this into practice, depending on what suits you best.

One popular way to practice gratitude is by keeping a gratitude journal. Spend a couple of minutes each night jotting down three things you are thankful for today, and see your outlook shift in no time! These three things can be as personal or as general as you wish, and as big or small as you can think of. Remember, it's sometimes the smallest things in life that enrich it with the most meaning!

Alternatively, a What Went Well (WWW) mind dump is the perfect pick-me-up when you're experiencing a low mood or negative thoughts. This 5 minute exercise involves brainstorming as many positive things that have happened to you recently as possible, and putting them all down on a page. This can be highly effective, boosting a positive mindset once you can visually see all the heartening aspects of your life. It's normal to forget how lucky we are, and this exercise is sure to remind you!

2. Visualise a positive outcome

Have you ever felt your mind jumping to the worst-case scenario? Logic tends to fly out the window, causing us to get stuck in a mental loop of negative thinking. Positive visualisation is a highly impactful way to combat this. Try thinking up all the possible favourable outcomes for your future – including all the positive outcomes of the very worst-case scenarios running through your mind. Research suggests that this technique is highly neurologically effective, with a large influence on our behaviour too.

Visualisation is so effective because it alters our brain's pathways, ultimately making it easier to act in the positive ways we have imagined. This is because we can trick ourselves into believing we have already done something after just imagining it! Visualising yourself being a more positive person is therefore the first step towards becoming one!

Putting positive visualisation into practice may be a conscious effort at the beginning, however, with enough practice, it can become second nature to us all. Spending just five minutes every day visualising a positive future for yourself can help you become a naturally more positive person.

Tricking ourselves into positive habits leads us right onto our next tip…

3. Smile more - even if you might not feel like it

We all know the saying 'fake it till you make it', but what if this were actually true?

Smiling is not just an involuntary response to things that bring you joy. It can also be a conscious choice. Psychological research demonstrates the positive effects smiling can have on your mood - as well as on others around you!

Hormones including dopamine and serotonin play a major part in boosting your mood, and they are released when you smile. Similarly to when you practice positive visualisation, smiling can trick your brain into thinking you're happy, stimulating positive thoughts.

I understand that it can be difficult to fake a smile when you're feeling low, so here are some suggestions on how to help:

Surround yourself with people who bring good vibes, and make you feel happier. Being with friends who support you when you're down is a great way of bringing your mood right back up, allowing the negative thoughts to fall away. Another method is to watch a funny movie, TV show, or anything that gets you smiling. My personal favourites are prank videos that get you clutching your stomach in laughter, helping you forget what you were down about in the first place!

4. Listen to uplifting music

Music has the power to evoke a wide range of emotions within us and can rapidly shift a mood from a negative to a positive one.

Research has found that when we listen to music, dopamine and serotonin are positively affected– so listening to music can actually influence our mood just like smiling does. The release of these neurotransmitters can create feelings of happiness and reduce stress, allowing us to relax and focus on a positive mindset.

We can use music to assist us in becoming more positive people in three ways. Firstly, to enhance our mood from a negative to a positive one. Secondly, to distract us from anxiety, to provide us with a mental break. And, lastly, to increase our motivation.

Here's how to incorporate uplifting music into your daily routine:

Start the day with a playlist of your favourite uplifting songs. This sets a positive tone for the day and ensures you begin your morning feeling happy and calm.

Sensing a midday slump? Take short breaks listening to upbeat songs to keep you focused and energised.

Pairing your evening workout with upbeat, positive music can help you push through the rest of the day feeling more productive and successful.

Winding down in the evening to tranquil music can help to prepare you for a restful night's sleep, ready to tackle the next day with a positive outlook. Try making a playlist of songs that are attached to positive memories, as these songs are especially great for fostering those positive feelings when listening to them.

5. Positive self-talk

If you wouldn't say it to someone else, why would you say it to yourself?

What is positive self-talk?

Positive self-talk is the practice of speaking kindly to yourself, and can significantly impact our mood, outlook, and overall mental health. Seeing the world in a positive light starts from seeing yourself positively, suggesting the importance of less self-criticism and more self-acceptance.

Often, our biggest doubter is ourselves. One way to combat this is to evaluate negative thoughts rationally, as if you were giving advice to a friend expressing their doubts to you.

Examples of how to put positive self-talk into place:

When you think: “I've never done it before”

Tell yourself: “ It's an opportunity to learn something new”

When you think: “I'm not good enough, I'm going to fail”

Tell yourself: “I have the skills to succeed, I will try my best”

When you think: “I always make mistakes, I'm a failure”

Tell yourself: “Everyone makes mistakes, I am learning and growing from experience”

Talking to yourself positively will assist you in viewing yourself in a better light, as well as the world around you.

Wanting to become a more positive person is already the first step in your journey to positive thinking. Join the 'Feeling More Positive' group on StoriBoard to connect you with others who are on similar paths to you. You can find support, understanding, tips, and tricks from those who have similar goals to you. Dive into your positivity journey by downloading the Storiboard app today and meet a community of similar individuals who understand your story!

Miriam Greenberg is a Marketing and Management Studies student at the Queen Mary University of London and currently a Marketing Intern at StoriBoard.