Making the effort to embrace optimism helps you to become more resilient, engaged, connected, and just plain happier. What all that adds up to is being able to stay buoyant, even in tumultuous times. Sure that helps you better deal with the ‘now,’ but it also supports your health over the long haul. Whatever your reasons for embracing it, keep in mind, optimism is not about ignoring life’s difficulties. It’s about training your mind to see opportunities, cultivate joy, and believe in a brighter future.

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Whether optimism comes naturally to you or not, I urge you to start cultivating it by weaving into your daily routine a few of the techniques I’ve outlined below. Not only will you enrich your day-to-day and your longevity, you’ll spread some of that optimism to everyone you interact with. The world could certainly use more of that these days. So, here’s how and why to start living more optimistically:

Your body thrives on optimism.

In an era that’s becoming synonymous with dislocating change and uncertainty, discomfort may seem like the new norm. But it doesn’t have to be. That’s why I recommend shifting your mindset in a more positive direction. Why bother? Because cultivating optimism may actually be more than just a feel-good strategy — it could be a key to enhancing both the quality and length of your life. Research increasingly supports the notion that a positive outlook is associated with numerous health benefits, and increased longevity. Here’s an interesting sampling of what the current science has to say about embracing optimism:

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• Longer lifespans: Studies have shown a strong link between optimism and increased lifespan. For instance, research from Harvard University found that individuals with higher levels of optimism had a 11% to 15% longer lifespan and were more likely to live past the age of 85. Another Harvard study corroborated those findings. Its research showed that optimistic women, across multiple racial and ethnic groups, had a greater likelihood of living past 90.

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• Cardiovascular Health: Optimism has been associated with better heart health. A meta-analysis involving over 229,000 subjects found that those with a positive outlook had a 35% lower risk of cardiovascular events and a 14% lower risk of mortality. This suggests that optimism may play a protective role against heart disease and related conditions.

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• Immune function: Positive thinking may also bolster the immune system. A study tracking first-year law students revealed that those who maintained an optimistic outlook exhibited stronger ‘cell-mediated’ immunity, which is crucial for defending against infections. This indicates that optimism can help magnify the body's ability to fight off illnesses.

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• Cancer outcomes: Optimism may have a positive influence on cancer outcomes as well. Research has shown that cancer patients with a positive outlook tend to benefit from a better quality of life and possibly improved survival rates. While optimism is not a cure-all, it does appear to be a valuable, and potentially very helpful, element of cancer care.
  

Here’s your optimism ‘prescription’.

While some people possess a naturally sunny disposition, if you’re not one of them, you can learn how to grow your optimism with some intention and a little practice. Here are a few of my favorite evidence-based strategies to help you embrace a more optimistic outlook, and ultimately enhance the length and quality of your life:

1) Build your optimism muscle.

Developing optimism is akin to building a muscle—it requires consistent effort and time. Approach it as a daily practice, knowing that some days will be more challenging to cultivate it than others. As with any practice, you’ll get better in time, and on days when you fall short, forgive yourself, and keep trying. When negative thoughts start to get the better of you, consciously redirect your focus to more neutral aspects of the situation, and if you can, the positive. 

2) Chose optimism and maintain it – realistically. 

Choosing optimism doesn't mean ignoring the negative aspects of a situation being inauthentic. Optimism isn't about using overly positive language to gloss over traumatic events, (a.k.a., 'toxic positivity'). Choosing optimism is about maintaining a balance where the negative aspects don't overshadow the positive ones. It's about not allowing the challenges to overpower you or drag you into a downward spiral. By holding onto some level of optimism, even in difficult circumstances, you'll find it easier to handle situations, solve problems, and maintain a positive mindset. Another way to view optimism? As a source of creativity, which can be beneficial for everyone, including those who tend to have a more pessimistic outlook.

3) Connect with others but contain Debbie Downer exposure. 

Human beings are wired for connection. Spending time with positive, supportive people can have an excellent impact your health and happiness. Remember that the company you keep influences your mindset, so spend more time with those who uplift and inspire you, and limit exposure to chronic complainers. The science is clear: strong social ties reduce your risk of mortality, while loneliness can be as detrimental to your health as obesity. Positive social interactions boost oxytocin, the “bonding hormone,” which helps tame stress and fosters a sense of belonging. When you’re part of a supportive community, optimism becomes contagious. Got pessimistic pals? Allow them a few minutes to vent, then gently steer conversations in a positive direction, and keep doing so – eventually, they’ll get the message (let’s hope!). 

4) Take notes on the good stuff.

Writing down things you're grateful for helps shift your focus from what's ‘missing’ to what's abundant in your life. This practice has been linked to increased happiness and reduced depression. To get started, every day, try writing down three things you’re grateful for in a journal. Or, if you’re not a journaling type, jot down notes and collect them in a jar. Revisit your notes frequently to stay connected to and mindful of the positive moments that happen every day (no matter how small). Reviewing these highlights when things are rough can remind you of positive experiences and lift your spirits.

5) Hold your fire.

The folks who are cutting you off in traffic or jumping the line at Costco? Resist the urge to flip them off. Although it's understandable to be frustrated by their bad behavior, raging in anger at them raises your blood pressure, won’t change their behavior and will likely pour gasoline on the situation. Instead, take a deep breath, truly let go of the frustration, silently wish them well and move on.  Be the saner, bigger person. Move forward with kindness, forgiveness, and hope in your heart, without allowing their behavior to negatively affect you. Learn to go with the flow and limit slash-and-burn freak-outs to actual emergencies (and even then, do so sparingly). 

6) Allow optimism to grow by consciously managing your media exposure.

To turn over an optimistic new leaf, you’ll need to minimize the time spent with media that can drag you down. It's challenging, if not impossible, to foster optimism when you’re swimming in a sea of negative images and algorithms. Instead of getting sucked into endless scrolling through doom and gloom, watching continuous 'breaking news,' or posting rants on social media, pull the negativity plug. 

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Take the opportunity to rejuvenate your spirit with uplifting media -- think funny videos, beautiful photos, inspiring films, soul-stirring music - anything that puts a heart-felt smile on your face. Or, better yet, read books or listen to podcasts about overcoming adversity. Storytelling activates mirror neurons and helps internalize resilience. To keep informed about current events, carefully manage your dose (just a few minutes a day, not hours, should suffice) know when to retreat – and disable those breaking news notifications!

7) Support your best self. 

It’s a bit of a self-fulfilling prophecy: the optimists’ positive self-talk and confidence in their abilities helps stack the deck for positive outcomes. Even if plans go awry, their optimistic outlook helps them to better cope with setbacks, versus labeling something a disaster and giving up in despair. Next time a potentially scary new project comes your way, instead of fretting, think – Adventure! Opportunity! Solutions! – and let optimism flow.

8) Convert challenges into opportunities.

Some people seem to bounce back from setbacks more easily than others. Why is that?  It’s not magic — it’s ‘cognitive reframing’. To do it: Instead of seeing obstacles as dead ends, try viewing them as detours on your journey. When things go south, ask yourself: “What can I learn from this? How can I pivot or grow?” It’s not just positive thinking; it’s backed by neuroscience. When you consciously reframe a challenge, you shift your brain’s activity away from the amygdala, which is responsible for fear and anxiety, and toward the prefrontal cortex, which handles rational thought and planning. This shift not only lowers stress but also helps you find creative solutions. Over time, reframing becomes second nature, and you’ll find yourself more resilient and optimistic in the face of adversity.

9) Meditate more – and practice mindfulness.

Meditation isn’t just about relaxation — it’s a powerful tool for rewiring your brain. Regular mindfulness practice lowers cortisol (the stress hormone), improves mood, and even enhances the length of your telomeres, which are protective caps on your DNA linked to longevity. By anchoring yourself in the present moment, you become less reactive to stress and more open to the joys and opportunities of daily life. Even just 10–15 minutes a day of breath awareness or a simple body scan can make a world of difference. Add to that, a mindfulness practice, which teaches you to observe your thoughts without judgment, making it easier to let go of negativity and embrace optimism.

10) Exercise your way to a more optimistic you.

Exercise is all about physical benefits, but don’t forget, it’s also a powerful mood booster. The key is to find the type of movement that sparks joy. When you move your body in ways you enjoy, you reduce stress as you increase levels of brain-derived neurotrophic factor (BDNF), serotonin, and endorphins — all of which enhance optimism and resilience. 

11) Get really, really good at sleep!

Believe it or not, a good night’s sleep encourages optimism. Think 7–9 hours nightly, with a consistent bedtime, and an electronic sundown (no screens!) before bed. Sleep deprivation does more than make you groggy — it increases your brain’s negativity bias and impairs your ability to regulate emotions. However, when you’re well-rested, you’re more likely to see the silver linings and respond to stress with resilience rather than reactivity. Prioritizing sleep is one of the most effective ways to support both your mental and physical health, setting the stage for a more optimistic outlook.

12) Feed your head plenty of ‘optimism fuel’.

What you eat has a profound impact on your mood and brain function. Focus on foods rich in omega-3 fatty acids (like salmon and walnuts), colorful vegetables, fermented foods (such as yogurt and kimchi), and B-vitamins (found in leafy greens and whole grains). These nutrients support neurotransmitter balance, reduce oxidative stress, and lower inflammation—all of which are linked to improved mood and brain health. A well-nourished brain is better equipped to handle stress and maintain a positive perspective, so think of your meals as fuel for optimism.

13) Harnessing your sense of purpose.

Having a sense of purpose is crucial for longevity and well-being. Whether it's volunteering or pursuing personal goals that benefit others, engaging in meaningful activities adds direction and fulfillment to life. Research indicates that a sense of purpose is associated with longer telomeres (a marker of cellular aging), reduced risk of Alzheimer's disease and lower mortality rates. Contributing to something larger than yourself also brings about a profound sense of satisfaction and optimism about the future. 

14) Get into a “micro-adventure” groove.

Optimism thrives on novelty and exploration. Challenge yourself to try something new each week—a new route to work, a different cuisine, or trying a new hobby. These “micro-adventures” stimulate your brain, break up routine, encouraging a sense of discovery and accomplishment that can further fuel your optimism.

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BOTTOM LINE: Embracing optimism is a choice that can significantly impact your health and longevity. By integrating these practices into your daily life, you not only enhance your own well-being now and, in the future, but you’ll also contribute positively to those around you. As the Dalai Lama aptly stated, "Choose to be optimistic. It feels better."