Seven science-backed practices for thriving

Positive emotions such as joy, gratitude, and love do more than feel good; they drive personal growth. Barbara Fredrickson’s Broaden and Build Theory[1] explains that positive emotions expand your thinking, helping you solve problems, strengthen relationships, and build resources for resilience.

Positive Psychology in practice: Savour small moments of joy—a quiet coffee, a friendly smile, or a shared laugh. Laughter, in particular, boosts your mood and health. Make it a goal to share at least one positive experience daily.

Your mindset shapes how you approach challenges. In ‘Mindset: The New Psychology of Success’, Carol Dweck shares how people with a growth mindset view obstacles as opportunities for learning, helping them stay motivated and achieve more. In contrast, a fixed mindset can hold you back by making you believe your abilities are unchangeable.

Positive Psychology in practice: Try reframing setbacks as learning opportunities. When you face a challenge, ask yourself: “What’s one thing I can learn from this?”. Track and celebrate small wins to reinforce your progress. These reflections help train your mind to see opportunities instead of roadblocks.

Mindfulness, as defined by researchers and psychology professor Ellen Langer, is “the process of actively noticing new things”. In a world filled with distractions, mindfulness anchors us in the present moment. By paying attention to the present moment without judgment, we can more accurately assess and respond to situations and people. It’s a skill that brings clarity and calm, even in moments of stress.

Positive Psychology in practice: Dedicate five minutes a day to mindfulness. Focus on your breath or the sounds around you. You can also make routine activities—like washing dishes—mindful by paying full attention to the task.

Resilience allows you to bounce back from setbacks and adapt to challenges. Karen Reivich and Andrew Shatte have identified four ways people use resilience: to overcome the difficult circumstances or negative consequences of childhood, to steer through daily stressors, to bounce back from setbacks, and to reach out to pursue new goals and a stronger sense of self. Resilient people see difficulties as opportunities for growth, and use strategies to manage their emotions. The good news is that resilience isn’t fixed; it’s a skill anyone can strengthen and develop.

Positive Psychology in practice: Resilience can be practised through any strategy that helps you manage your emotions or dispute negative thoughts. Try shifting your emotional state when feeling stressed with simple actions like walking in nature or tidying your workspace. Over time, this practise can strengthen your ability to regulate emotions rather than let emotions dictate behaviour.

One of the biggest misconceptions about positive psychology is that it ignores or glosses over the negative. The truth is that optimism in positive psychology isn’t about ignoring difficulties; it’s about acknowledging challenges while maintaining a belief in your ability to overcome them. As Martin Seligman explains, optimism is a way of interpreting life events with a focus on solutions rather than barriers.

Positive Psychology in practice: When negative thoughts arise, challenge them by considering alternative explanations or outcomes, as well as impact and usefulness. Focus on what’s going well in your life and list actionable steps to tackle problems.

Gratitude is a powerful antidote to negativity. Studies show that regularly expressing gratitude improves mood, coping behaviour, and even physical health[2]. By appreciating what you have, you can cultivate a sense of abundance and connection, which in turn improves your wellbeing.

Positive Psychology in practice: Start a gratitude journal and reflect on three things you’re thankful for each day. Take it further by sharing your gratitude with others—whether it’s a heartfelt thank you to a colleague or a small act of kindness for a loved one.

Psychological strengths are pre-existing capacities for particular ways of thinking, feeling, and behaving. They are qualities that come to you naturally, leave you feeling energised, and allow you to perform at your best. Research shows that using your strengths leads to greater confidence, engagement, and resilience.

Positive Psychology in practice: Reflect on moments when you’ve felt most authentic and engaged. Use tools like the Strengths Profile[3] to identify your core strengths and find ways to incorporate them into your professional and personal life.