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Optimism is a skill you can build. Here are seven research-backed steps to train your brain toward hope, resilience, and a better outlook on life.
Most of us are not naturally optimistic. When life gets difficult, our minds often jump to worry, self‑criticism, or the belief that one bad moment predicts a bad future. But psychology research finds something encouraging: optimism is not a fixed trait. It is a learnable skill, shaped by the way you interpret events, the habits you practice, and the thoughts you choose to strengthen.1
This coincides with Jewish tradition: the idea of gam zu l’tovah, “this too is for good,” is a mindset that inspires us to look for the good in every situation, even when the circumstances feel disappointing.
Optimism matters. People who think optimistically recover faster from setbacks, persevere longer, and feel more capable of shaping their lives. Optimism supports emotional resilience, improves relationships, and even benefits physical health.
This is different from toxic positivity. Toxic positivity insists on being happy at all costs. It tells you to “look on the bright side” even when you are hurting. It shuts down emotional honesty. Optimism, by contrast, acknowledges your difficulties, but emphasizes interpretations that support your healing and growth, not your denial.
Here are seven steps to a more optimistic mindset.
The way you explain setbacks to yourself has a big impact on how you feel about your life. A pessimistic explanation treats problems as permanent, pervasive, and entirely personal. An optimistic view sees them as temporary, specific, and influenced by many factors.
Imagine someone who makes a mistake at work and immediately thinks, “I always mess things up.” That interpretation drains their motivation. A more optimistic interpretation is, “I struggled today, but tomorrow I can try again.”
Tip: When something goes wrong, ask yourself whether you are exaggerating its impact on your life, the role you played, or how long it will last.
Optimism spreads through social contact with others. When you spend time with people who see their life with hope and positivity, their mindset influences yours.
Think of a friend who responds to challenges with problem‑solving instead of panic. Being around that person changes your own reactions. The people you surround yourself with shape your inner world.
Tip: Notice who leaves you feeling more hopeful and who leaves you feeling depleted, then adjust your time with them accordingly.
One of the most effective optimism exercises is imagining your “best possible self.” Picture your “future self” living a meaningful and fulfilling life. This is not just a fantasy. Research finds that visualizing your “best possible self” improves your mood and increases your expectancies for a positive future.2
For example, a student who imagines herself succeeding in her studies becomes more willing to take steps toward that future. Hope begins with the ability to picture something better.
Tip: Spend five minutes each day imagining your future, full of hope and possibility.
Optimism becomes easier when you can see someone who lives it. A role model shows you how positivity looks in action.
Think of someone who has faced hardship with dignity and grit. Seeing how they interpret setbacks models how to interpret your own challenges in ways that are productive, not pessimistic. A role model gives you a mental template for your own optimism.
Tip: Choose one person who is honest about their struggles yet still inspiring. Notice how they speak about their own challenges and how they frame their setbacks.
Constant negative input trains your brain to expect the worst. You do not need to avoid the news entirely, but you can curate what you take in. Someone who scrolls through alarming headlines all day long will naturally feel more pessimistic. Someone who checks the news once a day from reliable sources will feel more balanced. What you take in influences your mindset.
Tip: Set a specific time to read the news and avoid checking it outside that window.
The human brain has a negativity bias. It remembers your failures more vividly than your successes. To counter this, intentionally notice what is going well in your life.
A person who ends the day thinking only about what went wrong will feel discouraged. A person who remembers things that went right will feel more capable and motivated. Appreciating your wins strengthens your confidence and builds momentum.
Tip: Write down three successes at the end of each day, no matter how minor.
Optimism grows when you speak to yourself with encouragement rather than criticism. Imagine someone who finishes a project and immediately thinks, “It’s not good enough.” That mindset erodes confidence. A more optimistic approach is, “I worked hard on this, and I’m proud of my effort and progress.” Being kind to yourself is not self-indulgent. It is a psychological tool that strengthens resilience.3
Tip: When you hear yourself slipping into self‑criticism, take a moment to rephrase your thoughts with more self-compassion and encouragement.
Optimism is not pretending everything is perfect; it’s seeing the world through a more positive lens. When you do so, you pave the way for more resilience, more opportunity, and a more hopeful future.
