Especially now in 2025, staying positive and hopeful feels almost impossible – and internally rewiring your mindset isn’t easy. Negativity is a well-worn path in your brain, and breaking out of it takes intention and consistency. But the payoff? Immense. More peace, better relationships, and a stronger grip on your own life. I have struggled with this immensely over the years and have found how easy it is to get sucked down the spiral of negativity and how much that can take out of you and your life. Here’s how to ditch the doom loop and create a more positive, resilient outlook – no 'manifestation' or toxic positivity required.

1. Cut Out the Mental Junk

If your brain feels like a garbage disposal of bad news and social media doomscrolling, it’s time to take out the trash. What you feed your mind shapes your perspective, and constant negative exposure will leave you feeling drained, bitter, and hopeless.

Start by trimming the fat. Limit your daily intake of news and unfollow the people who leave you feeling inadequate or angry. A few years ago, I went through all of my socials and unfollowed the old friends that made me feel negatively about myself, and  I realized very quickly that I did not miss them. Instead, fill your mental feed with content that genuinely uplifts or educates you – whether it’s podcasts, books, or creators who make you think without draining you. And don’t be afraid to set boundaries with people who bring constant drama or toxicity. You’re allowed to protect your peace.

After the election especially, I stepped away from listening to podcasts and started voraciously listening to audiobooks instead (get them for free from your local library through the Libby app), and have noticed a huge change in much joy reading has been giving me. While some of the books I read are tragic or difficult, it still feels so much more mentally nourishing than consuming news or the endless loop of podcast interviews. You can see what I've been reading on my GoodReads Here.

2. Actually Feel Your Feelings

Forcing positivity when you’re spiraling doesn’t work – it just buries the emotions deeper. Instead, give yourself permission to feel it all. When you’re stressed, anxious, or sad, let it move through you without resistance. Name the emotion, sit with it, and allow it to pass.

The same goes for happiness. Slow down enough to actually feel the good moments, no matter how small. Savor the morning sun on your face. Let yourself get genuinely excited over something silly. The more you practice riding the emotional waves instead of repressing them, the less power they’ll have over you.

 I am someone that never thought I would say this, but I have found free journaling to be extremely helpful. To make it easy, set a timer for 5 or 10 minutes and just write every stream-of-consciousness thought that comes into your head with no rules or purpose or expectations in whatever method works for you - a note on your phone, physically writing on paper, or typing in a document on your computer. I have found that ultimately while I'm doing this, I make connections with my emotions and feels I hadn't before. 

3. Move Your Body – Even When You Don’t Feel Like It

Your mind is directly linked to your body, and stagnation breeds negativity. If you’re in a funk, move. Take a walk. Stretch. Pick up a couple of weights and add some strength training to your routine for the most science-backed way to improve your mental and physical health. Dance around your living room like a maniac - I've become a big fan of Caribbean dance workout youtube videos. Physical activity releases endorphins – your brain’s natural mood boosters – while also breaking up mental fog.

You don’t need to go hard. A ten-minute walk or some light yoga is enough to shake off the mental cobwebs. Bonus: getting outside exposes you to sunlight, which boosts serotonin and regulates your circadian rhythm – both essential for a balanced mood. If I'm feeling sluggish in the afternoon, I'll go outside for a quick walk, play some upbeat music on my headphones and always feel revitalized. 

Longer term, I found that the absolute best thing that helped rewire my brain and push past some of my long standing mental health struggles was getting into distance running (anything over a couple of miles, you don't need a marathon) and other forms of intense cardio like spin classes. In short, training to improve your distance, speed or endurance forces you to accept being uncomfortable, sit in that discomfort and learn that you can push past it without dying. After time, this inner strength transcends physicality and extends to your mental health as well. If you struggle with anxiety, depression, or many other issues, you slowly learn that you can work past those uncomfortable feelings and they will not kill you. I cannot emphasize enough how much of a profound effect this has had on me, and I would never be here without the mental strength I learned though physical effort. 

4. Strengthen Your Mind with Mindfulness

Your brain constantly jumps between the past and the future – replaying old mistakes or dreading what’s next. Mindfulness trains it to stay in the present, which reduces stress and improves emotional regulation.

You don’t need to meditate for hours - and I have found it mostly impossible for me to meditate at all. Just build in moments of stillness throughout the day. When you’re showering, actually feel the warmth of the water. When you’re eating, slow down and notice the flavors. The more present you become, the less your mind will spiral into imaginary chaos.

5. Plan Small Joys You Can Look Forward To

Anticipation is a powerful happiness hack. Having something on the horizon – even something small – gives your brain a boost of dopamine, the feel-good chemical. 

It doesn’t need to be a vacation or a big event. Plan a solo movie night, book a morning at your favorite café, or schedule a long walk with a friend. Small pleasures scattered throughout your week create bright spots that keep your mood elevated. A motivational trick I learned is to encourage myself by saving up for a treat I really want: every day that I am productive and get through my to do list, I put aside $5 or $10 dollars specifically to get a massage ( my favorite thing pretty much ever). After a couple of weeks, I've not only been successful in what I need to do in work and my daily life, but I get to do physically feel that reward by getting my muscles pummeled. A win that is multi-faceted!

6. Swap Empty Affirmations for Real Self-Talk

Forget the cliché “I am enough” personal growth affirmations if they feel hollow. Instead, practice self-talk that actually resonates. Instead of repeating things you don’t believe, reframe them into something real.

Feeling insecure? Instead of “I am beautiful,” say, “I’m strong and capable, and my appearance doesn’t define me.” The goal is to create a mental dialogue that feels authentic – not forced. And if you’re up for it, direct that positivity outward. Compliment strangers. Hype up your friends. The more kindness you put out, the more you internalize it.

Challenge yourself (and maybe your partner) to not say anything negative for a day, or a week. No complaining about small things, and you can of course talk about the things in your life, but try to frame them neutrally instead of negatively. (Instead of "I hate this thing", maybe "this thing is difficult" and maybe "perhaps I can do _____ to make it less so") 

7. Prioritize Rest – Your Brain Needs It

Negativity and burnout go hand in hand. If you’re running on fumes, your brain will default to irritability and pessimism. Prioritize quality sleep by sticking to a consistent schedule, cutting screen time before bed, and creating a calming wind-down routine.

And don’t just focus on nighttime rest. Build in micro-breaks during the day. Step away from your desk, go outside, or even lie down with your eyes closed for five minutes. Your brain needs space to breathe, and regular rest is the reset button it craves.

8. Be Selective with Your Energy

You can’t control every situation, but you can control what you give your energy to. If certain conversations, people, or situations consistently drain you, minimize your involvement. For example, I unsubscribed from political updates because even though I have always been deeply politically active and value being informed, I just couldn't take the constant barrage of horrors happening when I cannot currently do much to change them.

Protecting your peace doesn’t make you rude – it makes you healthy. If you find yourself emotionally depleted after certain interactions, take that as a sign. Your emotional capacity is finite – spend it wisely.

9. Fuel Your Brain with Real Food

Junk food and excess sugar don’t just wreck your body – they wreck your mood too. Blood sugar crashes and nutrient deficiencies directly impact your mental clarity and emotional regulation. I have specifically noticed (and it has taken years to solidify this realization) that when I indulge in a lot of sugar, either in sweet treats or sugary cocktails, my depression feels very amplified the next day. It's not food guilt or a hangover, it physically makes a chemical reaction in my brain for the worse. 

Support your brain chemistry with real, nutrient-dense food. Prioritize lean proteins, a variety of fruits and vegetables, complex carbs, and healthy fats. Omega-3s (from salmon, walnuts, or flaxseeds) are particularly good for mood regulation - when I was formally diagnosed with ADHD, Omega 3 Fish Oil was the one supplement my doctor recommended I take everyday to help regulate it. Hydrate properly and watch how much more stable your energy and mindset become. It's annoying how true the cliche is - you really are what you eat. 

10. Make Your Mindset a Daily Practice

Positivity isn’t a one-and-done deal – it’s a practice. It’s in the micro-decisions you make every day. Choosing to walk away from gossip. Catching yourself when you start spiraling. Choosing to be kind when you feel bitter.

The more you flex your mental muscles, the stronger your resilience becomes. And over time, positivity becomes less of a forced effort – and more of a natural reflex.

xx