Write that Down!

Think of the times you made a mistake, got criticised, and stressed over things. Now think of the times you achieved something and were appreciated for your personal and/or professional growth. Chances are one is remembered more vividly than the other, and it’s easy to guess which one.

The human brain is designed to focus more on the negatives than the positives. This can be attributed to evolutionary reasons. Our ancestors were more likely to survive when they were on high alert to eminent dangers in the environment (such as a predatory animal). Since the consequences of negative experiences were more important than the benefits of positive experiences, our brain became hardwired to notice negative stuff.

However, the present day environment has changed drastically, making our negativity bias not as useful as before in the current context. Therefore, it’s important to acknowledge the positive in life: novel experiences, good people, personal growth, valuable achievements and even acquired possessions.

Here’s a tip: every time something good happens, WRITE IT DOWN. It could be about getting promoted at work, having a delicious meal or receiving a compliment. In fact, it’s not compulsory for something to ‘happen’- when you simply feel good, acknowledge that as well. If writing a diary is too cumbersome, use a device, and go one step further by making a folder for all the notes.

This activity is not the same as showing off or being delusional. The point is to have written record of things that go well in life. This provides evidence that not everything is bad, creates a more balanced perspective, and also makes for a nice read in the future.