Most of us swing between hope and doubt. It’s easy to see the bright side when things are going well, but when life throws a wrench—your car dies, your child is sick—finding a silver lining can feel impossible. Still, optimism is a useful skill, not just a personality trait.
Behavioral scientist and psychologist Deepika Chopra, author of The Power of Real Optimism, argues that optimism helps us stay engaged and solve problems in the modern world. While pessimism may have helped our ancestors survive by preparing for worst-case scenarios, Chopra says optimism helps us remain rooted in reality while keeping space for hope. And like other skills, optimism can be strengthened with practice.
Where to start: take the quiz
The first step to building a more optimistic outlook is knowing where you begin. For her book, Chopra adapted a questionnaire inspired by psychologist Martin Seligman to give readers a snapshot of their optimism. Try a similar quiz to see where you fall on the spectrum, then use the strategies below to shift your mindset if you’d like.
Three evidence-based ways to grow your optimism
If your quiz result surprises you, don’t worry—small, consistent practices can change how you approach the future. Chopra recommends three research-backed habits to build a sturdier sense of hope.
1) Keep a daily “ta‑da” list
Gratitude for your own efforts is a powerful driver of optimism. A “ta‑da list” captures everything you accomplished that day, big or small. Include visible wins—finishing a presentation, paying a bill—and quieter successes—drinking enough water, saying no when you needed to. Recording these moments reminds you of the ways you improve your life, helps you see progress, and fuels belief that you can create better outcomes going forward.
2) Schedule a 15‑minute “worry time”
Because our minds naturally scan the future for threats, worry can crowd out constructive thinking. A clinical psychology technique called scheduled worry time can help contain anxious thoughts so they don’t hijack your whole day. Pick 15 minutes when you’re alert and unlikely to be interrupted, and choose a place you don’t associate with relaxation (for example, an office or café rather than your bedroom). During the day, jot down recurring worries. At worry time, review the list and ask for each item: Can I do something about this? If yes, decide one small action. If no, practice letting it go. This exercise helps you distinguish problems you can influence from those you can’t, which is central to feeling capable and hopeful.
3) Use believable affirmations with the 7/10 rule
Affirmations can reduce stress and nurture optimism, but they’re most effective when they feel plausible. Chopra suggests the 7/10 rule: choose statements you already believe about 70% of the way. For instance, if you’re new at a job and struggling with impostor feelings, don’t force a claim like “I’m the best in my field.” Instead say, “I work hard and add value to my team.” Repeat these realistic, specific affirmations daily. Over time your brain will notice evidence that supports them, shifting a 7/10 belief toward a 10/10. As those beliefs solidify, you can adopt bolder affirmations and continue building self-trust.
Putting the practices together
Optimism doesn’t mean ignoring problems or pretending everything is fine. It’s about remaining honest about reality while keeping some expectation that you and others can make things better. The ta‑da list anchors you in what you’ve accomplished; scheduled worry time limits rumination and clarifies what you can act on; and believable affirmations gradually reshape negative self-talk into confidence. Practiced consistently, these habits make it easier to stay engaged and hopeful, even when life is difficult.
This piece was edited by Malaka Gharib. For more Life Kit episodes, listen on Apple Podcasts or Spotify, sign up for the newsletter, or follow @nprlifekit on Instagram.