Why our brain leans negative
Did you know that there are at least 15 different ways to create a positive experience?
Our brain has a natural tendency to overfocus on the negative and to get stuck in unhelpful loops. Imagine you had a productive day at work and everything went smoothly. Then, just before leaving, you receive one unfairly critical email. What will your mind hold on to when you get home? All your achievements — or that one unpleasant message?
Exactly.
This is the negativity bias at work: an ancient survival mechanism that scans for danger, but unfortunately reduces our sense of well-being. It can even colour our experience, making things seem more negative than they really are.
What is positive neuroplasticity
This is where positive neuroplasticity comes in. Developed by neuropsychologist Rick Hanson, this approach is based on a simple principle:
What you repeatedly experience becomes woven into your brain.
Whatever your attention rests on will grow.
It’s not about ignoring difficult moments. It’s about balancing the picture — consciously bringing in the positive so you feel better and slowly build inner strengths.
The first skill is learning how to activate positive mental states.
There are two ways to have a beneficial experience:
- Notice one that is already here.
- Create one intentionally.
When we create a positive experience, we bring attention to something supportive or enjoyable and let it become an experience in the body and mind.
Below are the 15 ways to activate a positive experience — with clear, simple examples you can use immediately.
Imagine you are stuck in a traffic jam…
You’re driving home after a tiring meeting 200 km away. Suddenly the road is blocked, and your GPS tells you it will take another four hours before you reach home.
Start with mindful acceptance of the situation
Mindfulness helps first. What happens is one thing —
how you relate to it is something else entirely.
You can tense up, complain, or resist what is happening…
…but you will still be sitting in your car.
With mindfulness, you pause, take a breath, and name what is here:
“There is a traffic jam. I will be home later. This is unpleasant.”
Accepting reality softens the struggle.
By adding positive neuroplasticity, you can even turn this into a nourishing moment.
Here is where creativity comes in.
15 ways to feel good
A. Noticing the good that's already here
Once you accept the situation, you can shift your attention creatively towards what is supportive. This is where the 15 practices below come in.
1. Foreground of awareness
You might notice:
- the temperature in the car is pleasant,
- your seat feels comfortable,
- your breathing is calm,
- or nothing hurts right now.
Even small neutral sensations can be a source of ease.
2. Background of awareness
Perhaps you sense that you are safe in this moment — protected inside the car, with no immediate threat around you.
B. Creating a beneficial experience
3. Your immediate situation
Turn on a playlist you love, feel the softness of your scarf, sip some water slowly, or let fresh air in.
Sensory pleasure is a simple way to feel good.
4. Something good in your week
Think of something you’re looking forward to:
your yoga class, a quiet morning coffee, a walk with a friend, or continuing a book you enjoy.
5. Stable good things in your life
Remember the steady support in your life:
a safe home, a caring friend, meaningful work, or your physical health.
These are easy to overlook but deeply nourishing.
6. Your personal strengths
Notice something good about yourself:
your kindness, perseverance, humour, reliability, or creativity.
Maybe you recently helped someone or handled a situation well.
Let yourself appreciate it.
7. A positive memory
Recall a moment that felt good:
a walk in nature, a recent holiday, a cosy evening, or a laugh shared with someone you love.
Remember it in detail — the light, the sounds, the feelings.
8. Looking forward to something
Imagine something pleasant that is coming up:
a dinner with friends, a relaxed weekend, a getaway, or simply a warm bath this evening.
Let your body feel the anticipation.
9. Seeing something good in the situation
Without pretending it’s enjoyable, you might notice a small benefit:
this traffic jam gives you time to breathe, listen to music, or rest your mind before arriving home.
10. Something good happening to someone else
Think of someone who recently experienced something positive:
a friend who reached a goal, a colleague who received recognition, or a loved one who had a meaningful moment.
Let yourself feel happy for them.
11. Your imagination
Picture something comforting or beautiful:
lying on a beach, walking through the woods, or sitting with a warm blanket and a cup of tea.
Your brain responds to imagined experiences too.
12. Caring about someone
Bring someone you care about into your mind —
a partner, a child, a parent, a friend, or even a pet.
Let the feeling of affection spread through your chest.
13. Gratitude
Name a few things you are grateful for:
your health, a supportive friend, your home, a recent opportunity, or simply the fact that you are alive right now.
Gratitude shifts the nervous system towards balance.
14. Creating a small positive moment
Smile at the driver next to you, send a kind message, let someone merge in front of you, or wave at a child in the next car.
A tiny act of kindness can instantly create a warm feeling.
15. A small act of self-care
Relax your shoulders, take a deeper breath, stretch gently, or turn off your phone notifications.
Small adjustments can create big relief.
From good moments to lasting change
These 15 ways help you activate a positive experience.
But if you want these moments to become inner strengths — a sense of calm, confidence, joy, or connection — you need to install them.
This means:
- noticing the good while it’s happening,
- staying with it for a few extra seconds,
- and letting it sink into your body and mind.
This simple practice gradually rewires your brain towards the positive, increases well-being, and strengthens resilience.
Putting it into practice today
So… why not try a few of these today?
Even a difficult moment can shift when you bring in small experiences of goodness.
If you’d like to learn how to install positive experiences deeply and grow inner strengths, consider joining our next Positive Neuroplasticity Training or Life Shift Course.
Both programmes offer a structured, six-week journey into greater resilience, emotional balance, and a happier, more grounded mind.
Beate Trück, updated on 13 November 2025
