7 Powerful Positive Thinking Exercises That Help Get Results

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When you think about exercising and your health, what is the first thing you think of? Running, walking, weight lifting, or maybe a quick ab toning work out? Exercise is usually associated with a physical act; however, exercise is not always a sweaty routine.

Burnout and exhaustion are direct results of not incorporating mental exercises into a daily regimen. CNBC recently published an article about burnout and the workplace. The Gallup study referenced in the article says nearly 7,500 full-time employees found that 23 percent reported feeling burned out at work very often or always, while an additional 44 percent reported feeling burned out sometimes. According to the Harvard Business Review, the meltdown accounts for an estimated $125 billion to $190 billion in health care spending each year.

What can we do to prevent these problems? An option is practice powerful positive thinking exercises. Implementing regular constructive mental exercises can be extremely impactful and help an individual stay mentally healthy and aware. Getting positive is more than taking a mental health day or vacation. Here are some exercises to help you stay on track and build towards a positive mindset.

Use Positive Affirmations

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What is a positive affirmation? Positive affirmations are statements (not too short, not too long), that you repeat to yourself every day. Anyone can create a positive affirmation. The curation process is: choose a negative thought, externalize the negative thought, determine the opposite of your negative thought, and commit to repetition.

For example, if you are struggling with your self-worth. Your negative thought is, “I am not enough. I am not worthy.” The opposite of that is, “I am enough. I am worthy.” Write the affirmation down. Place it on your phone’s background, your desktop, on your bathroom mirror, on the fridge, in the car, or anywhere else you frequently spend time. Repeat and internalize the positive affirmation. The repetition will combat a wide range of issues and assist with your insecurities.

Stop Holding Grudges

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It’s relatively easy to say you are over a situation, but to truly let go and forgive can be complicated. Stop allowing yourself to dwell in the past. Brene Brown recommends, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy – the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”

Brown is basically saying, stop feeling sorry for yourself and quit making up the story you are unable to get up from. Practice letting go and forgiveness on a regular basis. Choose to communicate with people in your life and be willing to hear their side (or opinion). Holding onto unresolved feelings can cause depression and anxiety – which directly effects your physical health and well-being.

Express Gratitude

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The daily grind can generate a lot of busyness and a general sense of monotony. Keep this in mind as you move around your day-to-day because the little things can often be lost. Practice expressing gratitude every day. Seek out the things going right and impacting your mood. You could be thankful for the sunset, a traffic free drive, or an encounter with an old friend. Consider jotting these instances down in a gratitude journal. When you slip into a rough spot or experience a difficult time, refer to these expressions of gratitude.

Take it a step further and show gratitude to others. Write a hand written thank you note to a friend or co-worker, thanking them for their help. Wait an extra five seconds and hold the door open for the next person. Pay for the tab for the person getting coffee behind you in the drive-thru. Spreading positivity is an exercise that multiple people can benefit from.

Read, Read, Read

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Try reading an inspirational book. Just like fiction books, there are many inspirational genres available. If you’re interested to learn more about your faith, there are inspiring books that incorporate scripture and the word into the content. Or perhaps you want to expand on leadership, there are inspirational books derived on this topic as well.

Reading allows you to consider another perspective and provides an experience you wouldn’t have known about otherwise. Consider taking notes – write down quotes that speak to you and highlight text that makes an impactful point. Sometimes reading and educating yourself about another person’s challenges, can serve as motivation and encourage you to take action on elements you’ve struggled with.

Ditch the Negative Talk

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If you continue to use negative talk, then you’ll continue to have negative thoughts. However, if you choose positive words then you’ll feel happier. For this exercise you should try to stop using words such as: no, can’t, won’t, and don’t. Replace these words with positive words or phrases. It will take time to adjust but incorporating the positive talk will encourage healthier language – towards yourself and others.

In addition, you’ll be less likely to make excuses because your negative words will no longer serve as barriers over new challenges. Not only will the negative talk help you with a better outlook, you’ll find that your peers will pick up on your positivity and be more amicable with you. Check in with yourself at the end of every day and make sure you are following through with this exercise and ditching the negative talk.