If you have not already read the Healthymemory Blog Post, “Outlook,” it is recommended that you read it prior to reading the current post. You should remember that you can be too optimistic or too pessimistic, so you should first assess where you are on this outlook dimension before deciding how it might be improved. Dr. Davidson provides suggestions1 to make yourself more optimistic or less optimistic.
To increase your level of optimism, Dr. Davidson suggests the following:
Every day for a week, do these three exercises:
Write down one positive characteristic of yourself and one positive characteristic of someone with whom you regularly interact. Do this three times a day. Ideally write down a different trait each time.
Express gratitude regularly. Pay attention to times you say thank you and look directly into the eyes of the person you are thanking and display genuine gratitude. Keep a journal and note the specific times you felt a genuine, however brief, connection with this person to whom you expressed gratitude.
Complement others regularly for such things as a job well done, a well kept yard, or something they are wearing, even if they are a stranger. Again, look directly into the eyes of the person you are complementing and record your feelings in your journal.
At the end of the week reassess your level of optimism. If you are where you think you should be, continue to monitor your optimism and repeat the above exercises if you feel you have regressed. If you think you have become too optimistic, you can try some of the suggestions for people who feel they are too optimistic.
Envision negative outcomes. Try to imagine how things could go wrong. If you are considering a purchase, be sure to consider all the negative consequences that do or could result from the purchase. To build your negativity, work at it until you think you are at the right dimension along the optimistic pessimistic outlook dimension. I would also recommend making a practice of regularly watching and reading the news.
You can also adjust your environment. To move to the positive end of the dimension fill your workspace and home with upbeat, optimistic gratifying times, and people who bring meaning to your life. Try to change pictures often so that you do not become habituated to them.
To move to the negative end of the dimension, fill your home and workspace with reminders of threats to your well being, such a pictures of disasters, and newspapers, magazines, and books dealing with all the problems facing the world.
If you feel you have moved too far in either direction, rearrange your environment accordingly.
1Davidson, R.J., & Begley, S. (2012). The Emotional Life of Your Brain. New York: Hudson Street Press.