10 Simple Steps to Cultivate a Positive Routine and Boost Your Resilience
My father, a veteran news reporter, has an interesting outlook on life. He retired from a career involved in alerting the public when things went horribly wrong out in the world. He aimed to expose lies, injustices, and wrongdoing, believing a more informed society would take action for change. As a post-war boomer baby, he hoped the next generation would have a better future to look forward to. He remains someone who is very invested in current events, even past his last day of work. To say it makes him cranky and stressed is an understatement! He was relaying a story to me about his good-natured friend who asked him:
“Good morning, what’s making you smile today?”
He counteracted with “Well, let me ask you, what’s making you frown today?”
He went on to tell me that anyone who would greet the day with positivity is burying his head in the sand and ignoring all of the injustice in the world. To this, I had to laugh and say:
“Dad, I think he’s just asking you for a gratitude list.”
For people like my dad, who is an incredibly compassionate and empathetic person, it’s hard to imagine a world where a positive mindset isn’t “burying your head in the sand”. To me, starting the day with gratitude and positivity, including positive body movements, is a way to head into the great unknown of the day with the best-equipped mind and body to handle all that might come up. Gratitude and a positive mindset can be the foundation of resilience, allowing us to navigate life’s challenges with greater grace.
If you are interested in a positive routine that is easy and effective, I encourage you to read on with the caveat that one size most certainly does not fit all. This is my routine for creating a cushion of positivity around me for the day. Remember, flexibility is key. Adapt these steps to create a routine that works for you.
1. Start with no media. Give yourself as much time as possible to wake up before you look at your phone. A phone is a reminder of all of the things you need to do, all of the unfinished tasks, all of the people who need answers from you. Once the phone is opened it’s anyone’s guess where your mind will go. Take a few minutes to be with yourself or your family members without the rest of the world taking your attention.
2. Make a gratitude list.You can start with just one thing and you can work your way up to more. You can give thanks as a prayer, or write it down as a confirmation. You could practice gratitude along with a quiet meditation. Just make sure you make it an action. What are things that could be on your list? It might be as little as being grateful you woke up, being grateful for your space, your clothes, your morning breakfast. Or it might be something much much bigger. Think about everything you take for granted all day like the strength of your beating heart and the simple joys of the day, from your favorite beverage to your favorite person.
3. Say hi to yourself in the mirror or touch your face in a positive way. Sometimes just making eye contact in the mirror while you wash your face gives you a moment to affirm that you are beautiful and worthy of being cared for. Or if you are sight impaired, touch your face and say “You are loved”. Say it until you believe it. You are your biggest advocate. I cradle my face with my hands the same way I would to my beloved child.
4. Try some positive movement. A good exercise routine, a stretch, a walk outside, a music fueled dance can wake up the body to start releasing endorphins. The more you can challenge yourself, the stronger you’ll get.
5. Share the love. Can you make a commitment to reach out to one person today with the intention of listening, caring, helping, and improving their existence?
6. Don’t forget to laugh. Life can have a lot of ups and downs, but finding the joy in a moment of humor gives you a higher perspective, even if it’s a really dumb joke!
7. Create a gamer perspective. If you look at challenges as a game instead of a life or death situation you can reduce that spiral into fear of failure. A game includes wins and losses. So does a fully lived life.
8. Lean into the pause. It is so easy for me to react instead of interacting with people. Take a moment to remember that you can pause at any time, and rethink what you want to say or what next action you want to take.
9. Wind down in headset. I like to play in a VR device at the end of the day. A quick puzzle game or a colorful worldscape can get me ready to rest my brain and spark a little joy before bedtime. I might even get a good dream out of it! TRIPP has hundreds of guided topics that make every experience unique, but honestly if you want any kind of meditation you can dream up, try Kōkua in the mobile app. You just ask for whatever you’d like and in a few minutes you will be ready to relax.- 10. Use colorful pens.I have a set of thin markers that have about 100 color shades. I get an instant moment of delight by just writing in different colors. Evey letter, card, journal entry, or even a sticky note grocery list can give me a spark of joy.
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Remember, positivity is a practice, not a destination.
There will be days when negativity creeps in. That’s okay! Be kind to yourself, recommit to your routine, and keep moving forward. By consistently nurturing a positive outlook, you’ll be better equipped to handle whatever life throws your way.
My dad, unbeknownst to him, is a master of positivity. He has brought joy to my life with his goofy humor, his caring personality, and his ability to fix almost anything that breaks around the house. His presence adds so much insight and value to those around him. Perhaps you know someone in your life who carries the weight of the world? The beauty of positivity is that it’s contagious. By radiating joy, we can create a ripple effect that uplifts those around us, starting with the happiness within ourselves.
But don’t take my word for it, let’s talk about the science behind a positive mindset. The Mayo Clinic has explored the connection between a positive mindset and physical health. Here’s some information they share:
- Research suggests positive thinking offers a range of benefits, including a stronger immune system, lower stress levels, and improved cardiovascular health.
- Studies haven’t conclusively explained why this happens, but theories suggest positive emotions might help us manage stress better, leading to fewer negative health effects.
- There’s also a possibility that optimistic people tend towards healthier lifestyles, which contributes to overall well-being.
The Mayo Clinic emphasizes that positivity isn’t about forcing a smile or ignoring challenges. It’s about reframing negative thoughts and cultivating a sense of hope. Now that’s a message even the crankiest dads can agree on.
