Take in the good

The wiring of your brain is constantly changing in response to how you use it. In Hardwiring Happiness, Rick Hanson writes: “If you keep resting your mind on self-criticism, worries, grumbling about others, hurts, and stress, then your brain will be shaped into greater reactivity, vulnerability to anxiety and depressed mood, a narrow focus on threats and losses, and inclinations toward anger, sadness, and guilt. On the other hand, if you keep resting your mind on good events and conditions (someone was nice to you, there’s a roof over your head), pleasant feelings, the things you do get done, physical pleasures, and your good intentions and qualities, then over time your brain will take a different shape, one with strength and resilience hardwired into it, as well as a realistically optimistic outlook, a positive mood, and a sense of worth.” The choice is yours.

HOW-TO: Every time you have a positive experience, make a conscious effort to install it in your brain. To do that, first focus on fully experiencing it through your senses, linger with it for 5 to 10 seconds to savor it, and then imagine yourself absorbing it into your body and your brain.