Have you ever had one of those days where your coffee spills, your inbox becomes a digital avalanche, and your mood takes a nosedive? Where the universe seems to conspire against you, and all you can do is take a deep breath and hope the rest of the day turns around.
Staying optimistic in the middle of the madness? Not easy. Life gets messy. Stress piles up. And sometimes, your to-do list feels like it’s out for revenge.
Optimism isn’t about pretending everything’s perfect or slapping on a fake smile. It’s about choosing to notice the good even when things feel tough. It’s about those tiny, powerful mindset shifts. Those changes help you show up with a little more hope, resilience, and energy — especially when you need it most.
Let’s dive into a few feel-good ways to build your optimism muscle, even on the hardest days.
Optimism for Real Life
Researchers have found that optimistic people tend to have lower stress levels, stronger immune systems, and even longer lifespans. (Yes, being a glass-half-full person might actually help you live longer!) Optimism has also been linked to better heart health, improved coping skills, and more satisfying relationships. Basically, it’s like a superpower — but one you can actually practice.
Think of optimism like a muscle. The more you use it, the stronger it gets. And just like any healthy habit, there are simple ways to build it into your daily life. Here are 17 ideas to help you practice optimism:
1. Be open to finding reasons to be positive
Even if the day starts off rocky, look for small wins. A good cup of coffee. A kind message. A deep breath. It all counts.
2. Keep a list of what you’re thankful for
Gratitude and optimism go hand in hand. Try jotting down three things you’re grateful for each day — you might be surprised how quickly your mindset shifts.
3. Have little things to look forward to
You don’t need a big vacation or major life event to feel excited. A walk outside on your lunch break. Your favorite snack waiting in the pantry. A new episode of that show you love. These tiny moments of anticipation give your brain something positive to focus on and can boost your mood in big ways
4. Avoid decision fatigue
Your brain makes thousands of tiny decisions every day. One simple way to ease the mental load? Limit your everyday choices. Plan your meals ahead of time. Rotate a few go-to outfits. Create routines that take the guesswork out of your day. Fewer decisions mean more brainpower for what truly matters.
5. Make laughing with friends a top priority
Laughter isn’t just fun, it's good for your mental health. A good belly laugh can release tension, lift your spirits, and bring you closer to the people who matter most. So make time for those silly moments, spontaneous jokes, and goofy group chats.
6. Surround yourself with beautiful things
Your environment plays a big role in how you feel. Whether it’s fresh flowers on your desk, a piece of art that makes you smile, or the soft glow of a candle, choose items that make your space feel like a hug.
7. Seek out uplifting inspiration
Follow social media accounts or podcasts that lift you up instead of bringing you down. Need a little scroll-worthy inspiration? Our TikTok account is serving up wellness tips, mini challenges, and feel-good energy. Come check us out @TotalWellnessTeam!
8. Speak kindly about yourself and others
Your words really matter, especially the ones you tell yourself. So, why not be your own biggest cheerleader? You deserve it!
9. Notice the good in people
It’s easy to get caught up in what’s going wrong in the world, but there’s so much good happening, too. Every day, there are helpers lending a hand, givers showing up with kindness, and quiet change-makers making the world a little better. Look for them. And whenever you can, be one of them
10. Recall moments filled with joy and love
Your brain is wired to relive memories, so why not choose the ones that lift you up? When you’re feeling low or stuck in a funk, pause and bring to mind a moment that made you smile, laugh, or feel deeply loved. Let those feel-good flashbacks wrap around you like a warm blanket
11. Move your body in ways that feel good
Exercise doesn’t have to mean a gym session. Moving your body can be joyful, simple, and just what your mind needs. Dance like nobody’s watching in your kitchen. Take a walk around the block to clear your head. Stretch your arms and legs after a long meeting.
12. Get into a flow state
When you’re fully engaged in an activity you enjoy and lose all sense of time, you’re in a flow state. These moments can do wonders for brightening your outlook.
13. Wear clothing that makes you feel like you
Celebrate your authentic self through your wardrobe. Whether you gravitate towards cozy fabrics, adore bold and vibrant hues , or love chic and sophisticated styles, select outfits that truly reflect your distinctive personality.
14. Choose your news wisely
It’s important to stay informed, but that doesn’t mean you have to absorb every headline or breaking alert. Be intentional about where you get your news.
15. Process your emotions as they come
Optimism doesn’t mean ignoring tough feelings. Feel them. Talk about them. Let those emotions move through you rather than get stuck. Once they’ve had their moment, you’ll feel lighter and more ready to move forward with hope.
16. Turn up the tunes
Music is magic. Whether it’s a feel-good anthem, a nostalgic throwback, or something with a beat that makes you want to dance, let music lift your spirits. Need a mid-day reset? Hit play on your favorite upbeat track and let the rhythm re-energize your day.
17. Stay present
It’s easy to get caught in the “what ifs” of tomorrow or replay the “should haves” of yesterday. When you root yourself in the now, even just for a moment, everything feels a little more manageable.
The Bright Side Is Closer Than You Think
Optimism doesn’t mean ignoring the hard stuff. It means choosing to believe there’s still good — still possibility — even on the messy days. And the best part? You don’t have to overhaul your life to get there. Just a few tiny shifts in how you think, speak, and see the world can change how you feel in a big way.
So whether today feels like a win or a wobble, you’ve got tools in your pocket to build a little more light into your life. Start small, stay curious, and keep looking for the bright side.
Want to make it fun? Turn these tips into a little daily adventure! Pick one each day for the next 17 days and call it your Sunny Side Up Challenge — because a brighter outlook starts with small, intentional choices. Whether it’s cranking up a feel-good song, texting a friend who makes you laugh, or simply noticing something beautiful in your space, each step is a win. You’ve totally got this!
Grab your Sunny Side Up tracker here.
