How many times have you walked away from a situation while only focusing on the negative aspects associated with it?

What about the good parts? Did you choose to only remember the negatives even though there were positive outcomes as well?

We often exhibit a tendency to focus on the negative simply because we subconsciously “filter out” positive outcomes in our day-to-day lives. Positive experiences can easily be overlooked, as we expect them to match our high expectations. This might lead us to focus on the negative, such as that one B on the exam amongst all other A’s we scored in the past. 

If you find yourself thinking in this way and want to focus on the positives, try keeping track of them throughout the day. Write down every positive outcome which has resulted from your actions. Then at the end of the day, count them up. Write the total number of positive experiences you had at the top of the page. When we can see the evidence of our positive outcomes recorded, there seems to be more of them compared to how many we thought there were. In addition to this, be sure to reward yourself for positive outcomes. If you did a good job on a piece of work, celebrate it and reflect on what you did in order to accomplish it. Remain mindful of your successes, and they will not seem so insignificant in the future.

Return to this exercise anytime you feel a need to reflect positively and boost your self confidence, and download the uMore app with the link below!


Written by Alejandro Serrano Saunders

Written by Alejandro Serrano Saunders

Alejandro is the Chief-Scientific Officer of uMore, the AI-powered mental well-being tracker.




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