(Forbes) Optimism seems like a straightforward characteristic—a simple spotlight on what’s good and future-focused—but it is actually quite a powerful attribute. From a longer life to better performance at work and satisfaction with your job, it has some seriously positive effects.
Here’s why optimism matters and how to be more optimistic to reap its many benefits:
Optimism, Stress, Health And Performance
First, optimism matters for your health. New research from the Boston University School of Medicine studying over 70,000 men and women over decades found optimism is correlated with an 11 to 15% longer life span. This was true even when controlling for age, education, alcohol use, diet and exercise. In addition, previous studies have found optimism is connected with less disease and premature death.
As for the world of work, a 2016 study found optimism was positively related to job performance and job satisfaction, and 2004 research proved a relationship between optimism and reduced job stress and less work-life conflict.
Why Optimism Matters
Optimism is helpful because those who are optimistic tend to bounce back more easily from difficult situations—they are more resilient. In addition, they are thought to have better control over their emotions and may make better overall choices about diet, exercise and other habits such as tobacco use. When you face stress at work, an optimistic view can help you cope in healthy ways, or when you’re passed up for the promotion, you’ll be able to bounce back more easily and keep doing great work toward the next opportunity.
Optimism is also related to a growth mindset which means optimists believe they can change their circumstance. They are more likely to take positive actions to create their own futures—rather than viewing themselves as having fixed sets of skills and traits that can’t change or adapt. If you’re facing an especially tough project at work, an optimistic approach can keep you motivated to try new solutions and persist in finding resolution.
How To Be More Optimistic
So, you’re sold on optimism, but how to be more optimistic? Here are a few tips:
Be Present
One of the hallmarks of pessimism is worry about the future and negativism that can spiral out of control. One of the strategies for optimism is to stay more focused on the present. In fact, a brand new studyfrom MIT found middle school students who practiced mindfulness experienced less stress. Be present in each meeting and each interaction with colleagues. Focus and give your best in every moment knowing that investment in the now will result in a positive future.
Be Grateful
Another sure-fire way to increase your optimism is to be grateful for what you have. Gratitude has long been shown to improve physical and psychological health, increase empathy, reduce aggression, reduce stress, improve self-esteem, improve relationships and even improve sleep. It is logical that gratitude is also associated with optimism. When you appreciate what you have, you have more positivity about all that is to come. Even when you’re facing a problem that seems insurmountable, you can express gratitude and optimism. When she faces a challenge, one of my colleagues says, “If this is my worst problem, I’m still very fortunate.”
Think Long-Term
Another way to be more optimistic is to extend your time horizon. When you’re facing a challenge that feels difficult in the moment, extend your view and consider whether it will matter in a month or a year. The disagreement with a client or the conflict with a coworker may seem significant today but won’t be a big deal after some time has passed. Being optimistic can be easier when you think of a bright future in which present problems won’t even be on your radar screen.
Manage Your Expectations
One of the reasons for dissatisfaction is when experience and expectation don’t match. Keep your expectations realistic in order to be more satisfied with what’s going on around you. If you have set the bar too high—on your timing for the next raise or the juicy project you’re sure will come your way—you may be disappointed. Set goals that keep you motivated but be realistic to ensure you’re delighted when opportunities come your way. This will keep you optimistic about the next opportunity, and the next.
Optimism has some powerful effects. To reap its rewards, be present and be grateful. Take a long-term view in which your expectations are positive and realistic. All of this will contribute toward the kind of constructive, growth mindset that will keep you motivated and compellingly future-focused.
