The most upbeat among us can be brought down by the grimness in the world, but even the most negative among us can push back to be more positive and hopeful.
It’s important to keep up with what’s going on in the world, but unfortunately, it is always bad news grabbing our attention. Good news is never the bride, always a bridesmaid and the one on the end, well away from our main focus. It is understandable why many of us have a bad feeling about the future.
Individually, we may be doing well, but the diet of negativity (worries related to wars, trepidation about tariffs, climate concerns and the like) can take the shine off our successes and curb our confidence in the future. But we can do something about that.
Rewiring our brains
Research in neuroscience has shown that our thought patterns can significantly impact our brain’s structure and function. Norman Doidge, in his book The Brain That Changes Itself, explains how neuroplasticity allows us to rewire our brains through conscious effort and practice. By adopting a more positive outlook, we can literally change our brains to be more resilient and adaptable.
Here are 10 existential hacks to help you harness the power of your mind and boost positivity.
1. Reach out
A meta-analysis published in the Psychological Bulletin journal found that perceived social support is strongly associated with lower rates of mental health problems and the ability to better cope with stress.
If you need help, don’t be shy – ask. But make the asking easy on yourself. Try opening up while engaged in a shared pastime; it’s almost as though golf were invented for this very purpose, but pick the activity (and time) that suits you best. Even a walk will do.
2. Expose yourself to awe
Seek out experiences that inspire wonder. Experiencing awe can have a profound impact on our psychological wellbeing. Research published in the Journal of Personality and Social Psychology suggests that awe can expand our perception of time, enhance life satisfaction and even make us more likely to help others.
This doesn’t have to mean seeing the world from space; it could be that the next time you are traveling abroad, you consider what an incredible thing it is to fly in an airplane. Or (cloud cover permitting) take a moment to take in the landscape below.
Fully appreciating the awe-inspiring shifts in our perspective makes us feel more connected to the people and places around us.
Fully appreciating the awe-inspiring shifts our perspective, makes us feel more connected to the people and places around us.
3. Have fun and play
Stuart Brown, Founder of the National Institute for Play, argues that play is crucial for problem-solving, creativity and relationships throughout our lives.
Joyful, unstructured activities are often swept away in the wake of a high-pressure career, but play shifts your thought processes. Escaping seriousness and stress allows for more creative thinking, opening the door to problem-solving and innovation.
Play that generates joy doesn’t just make you feel good, it can be a useful tool to unlock the potential in every part of your life.
4. The right time is now
Never give in to procrastination. The ancient Greeks had two words for time: ‘chronos’ (chronological time) and ‘kairos’ (the right or opportune moment). In our lives, we need to create our own ‘kairos’ moments by taking action.
If there’s a difficult conversation you’ve been putting off, make a plan for getting it done (it may be that golf can help out here, too). But whatever you’ve been putting off – because of awkwardness, inconvenience or even perfectionism – make your plan to get it done and do it. You will always feel freed up and relieved.
5. Practice courage
Having courage doesn’t mean having no fear; it means being able to take action despite the fear. Obviously, you’re not starting from a position of zero courage, and this is not about preparing to run into a burning building to save a goldfish. But training yourself to be more courageous has enormous benefits.
Research has shown that practicing courage can lead to increased self-esteem and life satisfaction.
Begin your courage training the same way you would going to the gym – push your limits slowly – leave the heavy lifting for later. You might start with trying a new food.
6. Be someone rather than something
Research consistently shows that intrinsic motivation (driven by internal rewards) leads to greater satisfaction and performance than extrinsic motivation (driven by external rewards). In other words, what’s important is who you are, not what you are.
Consider the legacy you want to leave. How do you want to be remembered? By aligning your actions with your values, you create a more authentic and fulfilling life.
7. Relearn how to learn
People with a growth mindset tend to achieve more than those with a fixed mindset because they worry less about looking good and put more energy into learning.
Challenge yourself to learn something new regularly. This could be a language, a musical instrument or a new professional skill. The process of learning, regardless of the subject, keeps our minds flexible and open to new possibilities.
The process of learning, regardless of the subject, keeps our minds flexible and open to new possibilities.
8. Shake things up
Where Charlie Brown’s friend, Linus, has his blue blanket, others have routine. However, neuroplasticity – our brain’s ability to form new neural connections – thrives on novelty and challenge. Adding variety to your life makes your thinking more agile.
Just taking different routes to the office (or to the golf course) is an easy way to start, but consider expanding the number of filters you tick when looking for your next holiday, asking the algorithm to push you beyond a pool and a sea view. Properly experiencing a different culture can spark new perspectives and ideas.
9. Stay physically active
A study published in the journal Neurology found that regular exercise in middle age was associated with a reduced risk of dementia later in life. This is just one piece of evidence supporting the powerful connection between mind and body.
Physical activities also reduce stress; however, be sure to choose things you enjoy – you won’t get the most from sailing if you suffer from seasickness. But the key is to prioritize consistency over intensity. Even a daily walk can have significant benefits for your physical and mental health.
10. Believe in free will
A study published in Psychological Science found that people who believe in free will perform better on tasks and show more kindness to others. Embrace the idea that you have control over your choices and actions.
This belief can empower you to take responsibility for your life and become more active in shaping your future.
If Friday night is curry night, try a different cuisine from time to time, or take an afternoon off work specifically to go to the cinema. How you choose to exercise your free will is up to you, but demonstrate to yourself that you have it regularly.
Embrace the idea that you have control over your choices and actions.
These existential hacks aren’t meant to be burdensome tasks on your to-do list. Instead, think of them as tools in your kit, ready to be used when you need them. The goal is to develop a state of ‘relaxed readiness’ – feeling relaxed, strong and capable of reacting positively to whatever life throws your way.
