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New research highlights the health benefits of optimism. A recent longitudinal study of over 9000 older adults associated higher optimism with better cognitive function and reduced risk of dementia (Stenlund et al., 2026).
Optimists are “people who expect good things to happen to them,” feeling positive about the future (Carver et al., 2010). Being optimistic can help us thrive in many ways. Research has associated optimism with better emotional and physical health, lower likelihood of depression, better immune function, greater academic success, the ability to persevere amidst life’s challenges, and the capacity to learn and grow even after trauma (Carver et al., 2010; Rasmussen et al., 2009).
The good news for us is that research has revealed that we can increase our optimism with psychological interventions or practices (Malouff & Schutte, 2017). Whatever your level of optimism, you can boost it with one of these practices:
1. Best Possible Self Intervention
Clearly imagine a future in which you have achieved your goals and everything has turned out as well as possible (Loveday et al., 2018). To connect with your best possible self, take time to reflect. Imagine your future, visualize what you’d like to achieve, and imagine what it would look like and feel like if you realized all your deepest dreams. Now write down what you’ve imagined in as much detail as possible (King, 2001).
2. Self-Compassion Intervention
When dealing with difficult feelings, try these three steps to build your self-compassion and strengthen your optimism:
- Mindfulness. Instead of attacking or shaming yourself, tune in to how you feel. Ask “What am I feeling?” and name your feelings, whatever they might be. For example, “I feel sad. . . scared. . . anxious. . .ashamed. . .hurt. . . angry. . . worried. . .” or something else.
- Common humanity. Remind yourself that it’s only human to feel this way. Tell yourself, “It’s OK. No one’s perfect.”
- Kindness to yourself. Actively soothe yourself with kind words, saying something like, “I know this is hard and you’re really hurting right now. I’m here for you” (Neff, 2011, pp. 103-104).
3. Gratitude Intervention
Pause to acknowledge and be thankful for the good things in your life each day (Emmons, 2007; Puente-Dias & Cavazos-Arroyo, 2022). Here are three ways to cultivate greater gratitude:
- Begin the day with gratitude. When you wake up in the morning, think of one thing to look forward to. This can be anything from appreciating the taste of your morning coffee to beginning a new project, meeting with a friend, enjoying your favorite hobby, or something else.
- Pause for moments of gratitude. During the day, pause periodically to focus on something you’re grateful for. For example, you can appreciate the beauty of sunlight shining through the trees, the bright blue sky overhead, a greeting from a neighbor, a message from a friend, smiling at a loved one, and more.
- Practice gratitude at the end of the day. Research has found that listing three things you’re grateful for at the end of the day can relieve stress, improve your health, help you overcome adversity, and build greater hope (Emmons & McCullough, 2003; Emmons, 2007). Try this practice yourself by keeping a gratitude journal, writing down three things you’re grateful for at the end of each day.
Now it’s your turn. How will you strengthen your optimism and increase your ability to thrive?
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This post is for informational purposes and should not substitute for psychotherapy with a qualified professional.
© 2026 Diane Dreher, All Rights Reserved.
