This 4-Minute Brain Hack Will Progressively Turn You Into an Optimist
There are few people who’d argue with the idea that optimism is a key ingredient to success.
After all, how could you ever get somewhere unless you believed it were possible?
However, science does tell us that some of us are naturally more optimistic than others. “It’s easy for them”, you might say, “but I’m not naturally inclined towards optimism.”
Fortunately, if you’re not a natural optimist, the latest findings in positive psychology say that you don’t have to be. In fact, you can train yourself to become an optimist with an extraordinarily simple brain hack.
I believe any success in life is made by going into an area with a blind, furious optimism.– Sylvester Stallone
What is learned optimism?
More than two decades ago, the father of positive psychology, Martin Seligman, coined the term “learned optimism.”
According to Seligman, learned optimism is the ability to cultivate a state of joy and positivity. It’s the opposite of learned helplessness (sometimes called the negativity bias), where one has become conditioned to pessimism.
In the context of the conversation, it’s the idea that you can, in fact, change your basic state of mind from believing the worst will happen– that you’ll always fail– to believing that things will turn out positively.
The 4-minute brain hack that can instantly turn you into an optimist
If you consider yourself a pessimist (or, at least, not the most optimistic person), you might have noticed that gradual transformation occur since you were a teen. Clearly, none of us start out our journeys into the world as pessimists.
However, over the years, the right combination of difficult situations and disappointing outcomes– along with our basic optimism set point– can condition a cognitive bias towards negativity.
This leads us to favor something psychologists call our “aversion network,” or the tendency to hide or turn away from difficult situations. It can unfortunately lead us to become burned out, mentally fatigued, or get discouraged more easily when working towards achieving goals.
But Seligman offers us a simple and straightforward practice that we can use to rewrite that basic conditioning and reprogram ourselves from a negative or neutral state of mind to an optimistic one. It’s done, firstly, by favoring the approach network instead of the aversion network mentioned above.
Follow the three steps below to become more optimistic in about four minutes:
Step 1: Identify your negative self-talk (1 minute)
It can take some time to notice all the threads of your negative self-talk. However, for this exercise, you need to only identify one negative thought at a time. Keep this first step in mind over time and begin writing down any phrases or recurring themes you notice each day so that you can work on them.
The likelihood is, if you take a moment to think about it, you’re probably already aware of some of your negative self-talk (even if much of it lies hidden in the subconscious and must be “dug up”), including recurring worries and beliefs such as “I’m not good enough” or “I’m just going to mess it up." So for this first time, go with one of those more prominent thought patterns that jumps at you right away.
Step 2: Turn inward (1 minute)
Now, with your focal negative thought in mind, it’s time to prepare your brain for the exercise by putting into an optimal state.
For that, adopt a basic meditative state: sit down in a chair or on the floor, close your eyes if you prefer, and turn your attention inward to your breath for a few moments.
Once the mind has begun to settle, notice what arises. Any negativity? Perhaps the same worries that plagued you in the first step? Or something else altogether? Whatever it is, just notice what’s going on within your mind without labeling it as either good or bad.
Step 3: Visualize an optimistic outcome (2 minutes)
Finally, now that you’ve quickly put your mind into the optimal state, it’s time to visualize.
Take the original phrase or idea from your negative self-talk that you identified in the first step and focus in on it. Visualize the best case scenario as it relates to that negativity. So, if you’re worried about how you’re going to perform at an upcoming meeting, imagine yourself knocking it out of the park.
It’s important to really take a minute to dig in here. Imagine each person in vivid detail. What are you wearing? What are you saying? How are you feeling? Remember, it’s a visualization exercise, so really seek to transport yourself into that moment as much as possible.
Once you’ve gotten this simple four-minute practice down, you can use it whenever and wherever you’d like to gradually begin conditioning your mind away from negativity and pessimism towards greater joy and optimism.
Military Dad Defends His 4 Little Daughters When Strangers Make This Rude Remark
Military Dad of 4 Daughters Defends His Girls When Strangers Make This Rude Remark
Austin von Letkemann is the military officer strangers feel "sorry" for — and the reason is infuriating.
Whenever the devoted father leaves the house with his four children, strangers can't help but notice the officer in uniform is holding hands with 4 adorable little girls. They will tell the traditionally "masculine" and "all American" dad they feel sorry for him, because he has no sons. This dad makes one thing very clear: They are his daughters, they aren't a burden.
In a passionate video, von Letkemann took to Instagram to share with his followers that the only thing that's "difficult" about being a girl dad — is clapping back to these sexist remarks over and over again.
They Mock His Daughters To Their Face
When strangers approach Austin von Letkemann and his four daughters, they don't always realize that their comments are being overheard. They seem oblivious to the fact that his girls understand every word. Von Letkemann describes how people will approach him and, without thinking, make remarks like "I'm sorry" or even joke about his lack of sons. What they don't realize is that these comments, intended to be light-hearted or humorous, can be deeply hurtful to his daughters. These strangers are not just disrespecting von Letkemann's choices as a father; they're also sending a message to his daughters that their presence is something to be pitied. It’s a message that von Letkemann won't stand for, and he's speaking out to defend his girls from these insensitive remarksSaying "Get Your Shotgun" Isn't Funny — It's Sexist
Another common comment that Austin von Letkemann encounters is the old "better get your shotgun ready" trope, often delivered with a smirk or a wink. This line is typically intended to suggest that a father with daughters should be on high alert to protect them from potential "suitors," implying that they are objects to be guarded rather than individuals with agency.
Von Letkemann finds this line of thinking outdated and sexist. In his viral Instagram video, he points out that these jokes are not just stale — they're damaging.
By suggesting that his daughters require armed protection, the joke reinforces the idea that women are inherently vulnerable and need to be shielded from men. Von Letkemann argues that instead of promoting this narrative, society should focus on teaching respect and consent, challenging these sexist tropes at their source.
Watch Austin von Letkemann's Video:
"If I Had A Fifth Child, I'd HOPE It Was A Girl" — One Dad's Message For Other Parents
Despite the constant remarks about his lack of sons, Austin von Letkemann is clear: He wouldn't trade his daughters for anything.
In fact, he told his Instagram followers that if he were to have a fifth child, he would hope for another girl. This declaration isn't just about doubling down on his pride in his family — it's a pointed response to those who see fathering daughters as a misfortune.
Von Letkemann's stance is a powerful one, rejecting the notion that a family is incomplete without sons. He encourages others to question the assumptions behind these comments and to appreciate the joy and fulfillment that his daughters bring. By sharing his story, von Letkemann hopes to create a more inclusive perspective on fatherhood, one that values daughters just as much as sons.