Learned optimism: how to cultivate a talent for positive thinking

• Learned optimism leads to higher motivation. With more motivation to succeed, optimists exert more effort to guarantee achievement, in contrast with pessimists who are more likely to give up.
• Optimism can predict good health, better career success, and superior social relations.
• An optimists’ expectation of positive outcomes leads to upbeat feelings. Conversely, when pessimists expect a poor outcome, it can cause negative feelings including anxiety, anger, or sadness.

The ABCDE approach to go from learned helplessness to learned optimism:

• Adversity. Start by describing a recent experience of adversity.
• Belief. Then, write down all the thoughts running through your mind while thinking about this adverse experience.
• Consequence. Now, consider the impact of these beliefs on your feelings and on your behaviour.
• Disputation. It’s time to put your beliefs into perspective.
• Energization: Use the newfound energy from the disputation step to cultivate a more positive outlook on the challenge you are facing.