Discover seven practical tips to develop a positive mindset, reduce stress, and boost happiness — plus quick insights from the best self-growth books on Headway.

How to think positive

1. Download the Headway app

Reading and stories have the power to make us more empathetic. When we feel less alone, we see a situation from differing perspectives more easily. This empathy also extends to ourselves. Unfortunately, our fast-paced lives don’t always allow us the time to sit down and read for hours. Between work, loved ones, and social life, it is hard to find much personal time. The Headway app is a great solution for those on the go who want to prioritize bringing positive thinking into their life. The platform offers 15-minute book summaries, personalized features, daily insights, and more, so you can develop your positive mindset no matter how busy your schedule is. A great place to start would be browsing our list of best books on happiness to start shifting your mindset and negative thought patterns now.  Don’t like reading? Headway has something for you too! You can listen to Headway’s collection of audio book summaries at home, at work, or on the go to start building your new skills and positive mindset today. Download the Headway app for unlimited access to a library of over 1,500 audiobook summaries. 

2. Keep a thought journal

Keeping a thought journal is one of the most powerful tools for identifying and reframing negative thoughts. By writing down negative thoughts as they occur, you can become more aware of patterns and triggers that lead to negative thinking. This can help you to let go of your negative emotions, take control of your thoughts, and reframe them in a more positive light.  Here are a few easy tips for keeping a thought journal:  Make it a daily habit: Set aside time each day, whether first thing in the morning or before bed and write down your thoughts. Consistency is key to making it a habit.  Be specific: When writing down your thoughts, be specific about what you are thinking. Instead of writing ‘I’m feeling negative,’ write ‘I’m feeling angry because my boss criticized my work in front of the team.’  Reframe negative thoughts: Once you have identified a negative thought, try to reframe it in a more positive light. Write down the reframed thought next to the original one.  Look for patterns: As you continue to keep a thought journal, you may start to notice patterns in your negative thoughts. You may notice they emerge around negative people or certain co-workers, or when someone mentions all the bad things happening in the world. Identifying these patterns can help you to understand the triggers that lead to negative thinking and take steps to address them.  Use it as a tool for reflection: A thought journal is a tool for identifying negative thoughts and reflecting on your daily experiences and emotions, which can help you better understand yourself.  Keeping a thought journal is a process that may take some time to see results. However, with practice and patience, you will become more skilled at identifying and reframing your thoughts, which can lead to a more positive mindset. 

3. Practice breathing exercises

We all know that breathing is how human beings stay alive. But breathing does more than bring oxygen to our bloodstream and let carbon dioxide out — breathing lets people tap into their emotions. Conscious or meditative breathing can help rid our bodies of stress and reach an emotional balance.  You’ve probably noticed that your breath changes depending on your feelings. When we’re relaxed and experiencing positive emotions, our breathing patterns become slow and deep. When we’re scared or experiencing negative emotions, our breathing patterns become shallow and quick. Practicing proper breathing can take your body into that relaxed and positive space. That’s why practicing proper breathing can be uplifting and will help shift your mindset and work to develop positive thinking. The best thing about these exercises is that you can do them anywhere! A great breathing exercise to start with is box breathing. To practice box breathing, follow these five steps:  exhale for four seconds;  hold your lungs empty for four seconds;  inhale for four seconds;  hold the air in your lungs for four seconds;  exhale and continue the pattern for as long as you like.  If you try this out, check in with your thoughts and mindset afterward and record the experience in your gratitude journal. See if you are feeling more relaxed and positive.

4. Volunteer

This practical tip for developing a positive mindset stems from the age-old saying: the more we give, the happier we are. We all lead busy lives that can make it hard to find time to volunteer. However, the benefits of volunteering in improving your wellness and positive thinking can be enormous.  Giving to others is scientifically proven to benefit and protect your mental health and physical well-being. Volunteering can combat depression, reduce stress, and provide a sense of purpose. The act of volunteering fights depression by keeping you in regular contact with other people. A solid support system is a great way to effectively ward off those negative thoughts and bolster your mind’s ability to think positively.  The more humans give, the happier they feel. Researchers have measured the hormones and brain activity of those who volunteer and have come to find that positive experiences of being helpful to others deliver great happiness. Volunteering doesn’t have to take a huge chunk of time out of your busy schedule or involve a long-term commitment.  Implementing the practice of volunteering in your life in little ways can help improve your positive thinking and develop a more positive mindset.

5. Practice positive affirmations

Affirmations, a form of positive self-talk, are powerful tools that can help to change the way we think, feel, and behave. They work by repetition. By consistently repeating positive statements, we can reprogram our subconscious mind to accept these statements as true. This can lead to uplifting changes in our thoughts, emotions, and actions. For example, suppose you repeat an affirmation such as ‘I am confident and capable’ multiple times a day. In that case, your subconscious mind will begin to believe that you are confident and capable. This can lead to an increase in self-confidence, a decrease in self-doubt, and a more positive outlook on your daily life.  Another benefit of affirmations is that they can help to focus the mind on specific goals and desired outcomes. By repeating an affirmation related to a specific goal, such as ‘I am successful in my career,’ you can train your mind to focus on this goal, increasing motivation and drive towards achieving it. Additionally, affirmations can help to counteract negative self-talk and beliefs. Negative thoughts such as ‘I am not good enough’ can be replaced by positive affirmations or positive thoughts, like ‘I am deserving of success.’ These little shifts in our mindset work towards creating a kinder, softer, and more optimistic outlook on life.  It’s important to note that affirmations are not magic and take time and consistency to show effects. Still, when used consistently and properly, they can have a powerful impact on our mindset. 

6. Implement exercise into your weekly routine 

Time and time again, exercise has been shown to impact mental health positively and can help you develop a more positive mindset. Regular physical activity can have several benefits for mental well-being, including:  Reducing stress and anxiety: Exercise releases endorphins, chemicals in the brain that act as natural painkillers and mood elevators. This works to reduce feelings of stress and anxiety.  Improving mood: Regular exercise has been shown to result in a positive attitude, improve mood, reduce symptoms of depression, and increase feelings of well-being.  Enhancing self-esteem: Exercise can help improve body image and self-esteem, leading to a more positive mindset.  Improving cognitive function: Exercise has been shown to increase the benefits of positive thinking through improved cognitive function, including memory and concentration. This can help to improve focus and productivity.  Increasing social connections: Exercise can be a social activity, and social support is a key factor in maintaining a positive mindset. Joining a gym or sports team or finding an exercise buddy or interactive exercise podcast can help you feel connected and supported.  Helping with the regulation of sleep: Regular exercise can help to improve the quality and quantity of sleep, which can positively impact mental health and physical well-being.  Finding what makes you happy — dance class, boxing, yoga, skiing, or long walks with friends all work to get your body moving and help develop a positive mindset and a better quality of life. 

7. Practice self-care

Self-care looks different for everybody. It may be running a bath, cooking your favorite meal, curling up with your favorite book, buying yourself a hot chocolate, listening to an uplifting podcast, or lying down in a hammock. No matter what self-care is for you, practicing something nice for yourself can help you develop a more positive mindset.  If we don’t like ourselves, we may unconsciously put ourselves in situations that uphold that negative thinking. Developing a positive mindset involves identifying and addressing our negative thought patterns, developing a way to practice gratitude for what we have and who we are, and cultivating the belief that we are worth taking care of. Seeing ourselves as human beings who are allowed to think about positive things, have breaks, and be surrounded by and treated well by positive people teaches us to think more positively. These acts of self-care, whatever they may be for you, can help when trying to develop more positive thinking. 

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Learn how to become less uptight and start living a happier, fuller life with 8 actionable steps for reducing stress, embracing imperfection, and cultivating inner peace and confidence.Retry

How to Become Less Uptight and Start Living a Happier, Fuller Life

1. Calm your mind with relaxation techniques

When you feel anxiety hitting, your body tenses up on its own. Breathing exercises can instantly help. Practice slow, steady inhales and exhales to calm your nervous system. One effective strategy is the 4-7-8 technique. You need to breathe in for 4 seconds first. Then, hold your breath for 7 seconds and finally exhale for the count of 8. It disrupts the "panic" response and brings you back to the present.  Set aside 10–20 minutes a day to unwind. Try meditation, progressive muscle relaxation, deep breathing, or simply sitting quietly without distractions.  Following Dan Harris' advice in '10% Happier:'  "Meditation can help to find your purpose and teach you the power of the present."  Read the full summary of '10% Happier' by Dan Harris on the Headway app.  Turning these relaxation techniques into your regular habit helps lower stress levels overall, making it easier to handle life's ups and downs.

2. Cultivate self-awareness

Some of us have that personality trait that leans toward cautiousness and deep focus. There is nothing bad in it! But if left unchecked, it can turn into chronic tension and trigger control-seeking behaviors. Self-awareness and consistent mindfulness practice will help your with that. Once you notice patterns, you can consciously choose to respond differently.

3. Stop trying to control everything

Life is messy, that’s for sure. Trying to control everything only adds to your stress. In fact, perfectionism and excessive control keeps you trapped. Accept that mistakes happen, and they are a natural part of self-growth. When you stop obsessing over getting everything "right," you give yourself freedom to try new things and enjoy life without fear.  Instead, focus on what you can control — your attitude, your choices, your reactions. Let go of micromanaging every detail, whether it's at work, at home, or in relationships. Trust that even if things don't go exactly as planned, you'll be okay.

4. Welcome challenge in social situations

Social skills improve through practice, not perfection. Attend events even if they make you nervous instead of scrolling through social media feed. This is a good opportunity to strike up conversations without worrying about "sounding perfect" and hone your public speaking skills to boost confidence. Each small win helps you build resilience and lower self-consciousness over time.

5. Smile more and don't overanalyze

Uptightness often steals joy by making people overanalyze humor or feel embarrassed by silliness. But you know what they say — smile really is medicine for everyone. It helps you approach every single day with a gentle frame of mind and understanding.  As Vietnamese monk and Nobel Prize nominee Thich Nhat Hanh explains in his book 'Peace is Every Step,' starting each day with a smile sets the tone for the following 24 hours and affirms your intention to live with awareness and peace. He then states:  "Just breathing and smiling can make us very happy, because when we breathe consciously we recover ourselves completely and encounter life in the present moment."  Get more insights in the full summary of 'Peace is Every Step' by Thich Nhat Hanh.  Humor loosens emotional tension and strengthens bonds in social situations. So, let yourself laugh freely, even if life isn't perfect.

6. Leave your comfort zone

Self-growth activates when you step out of your comfort zone. Do something intentionally fun and humorous, something outside of what you'd normally do. Trying a new hobby or traveling to a new place are among many ways to do so. Each small risk builds your inner confidence and makes you more comfortable with the unknown.

7. Teach yourself to let go

Have you ever noticed how the need to control everything often comes from a fear of failure? We've all been there — clinging to routines and plans because they make us feel safe. But what if your real strength dosn't come from holding everything in place, but from being able to roll with the punches?  When you finally give yourself permission to let go, it's like a weight lifts off your shoulders. You feel calmer, and that calmness naturally helps you make decisions more easily, without all the overthinking. Suddenly, you're not just more at ease with yourself, but you're also able to connect with others more deeply. You start to trust yourself, even when things don’t go perfectly.  Letting go doesn't mean giving up or becoming careless. It's about trusting that, no matter what happens, you can handle it — and still move forward.

8. Build better habits

James Clear's global bestseller 'Atomic Habits' shows how tiny changes in your daily routine can actually transform your life for the best. The author points out:  "Habits are the compound interest of self-improvement."  Learn more about the power of good habits in summary of 'Atomic Habits' by James Clear on the Headway app.  To build better habits, start by practicing gratitude each night. Take a moment to list three things that made you smile — no matter how small. Next, make downtime a priority by scheduling "unwind time" in your calendar, just like you would any important meeting.  Celebrate your progress, no matter how small, and give yourself credit for every step forward. And when life feels particularly overwhelming, use reset rituals like taking a short walk, practicing deep breathing, or listening to calming music to regain your balance.

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