Dua Lipa’s album Radical Optimism put a sound to a feeling: the belief that everything will be okay. This sentiment isn’t necessarily new—it’s peppered in song lyrics throughout history, from “Don’t Worry, Be Happy” to “Don’t You Worry ’bout a Thing.” And if you’ve been in a grandmother’s kitchen recently, you’ve probably seen a variation of the sentiment on a ceramic plaque or tea towel.
But the recent singer’s discussion of the phrase spoke truth to a larger, important concept that can impact general wellbeing. When talking to the press about her album, Dua said a friend introduced her to radical optimism, or “the idea of going through chaos gracefully and feeling like you can weather any storm,” she told The Rolling Stone. As with many things—like vacation destinations or Bob Mackie-designed dresses—the pop star is spot on. “Radical optimism focuses on finding the positives with a specific situation, even when the situation may be negative or cause hardship within your life,” says Brittany Perri, PsyD, a clinical psychologist currently residing in Atlanta. Embracing a radically optimistic mindset can have long-lasting benefits, not only mentally but physically. Studies show that optimistic people sleep better, experience less stress, and even live longer. (Pretty positive perks!)
While becoming radically optimistic isn’t always easy when life throws you curve balls, it’s a key factor you can control in improving the overall enjoyment of your life, says Lewina Lee, PhD, an associate professor of psychiatry at Boston University Chobanian & Avedisian School of Medicine. It all starts with your mindset. “If you fail a test or don’t get a promotion and you can make it a whole thing, that backs up your idea that you are a failure, globally across all areas of your life,” Lee says. “Or, if you are optimistic, you can recognize this was just once. It doesn’t mean you are going to fail every time.”
Ahead, experts explain tried-and-true ways to cultivate a radically optimistic mindset and improve your physical and mental health.
1. Take an honest look at your thoughts.
When trying to adopt new beliefs, jumping right into the action or what we believe will “fix us” can be tempting, says Perri. But it’s important to pause and look at what is happening in your head at the present moment before trying to alter your state of mind. If you rush into trying to be more positive without taking a hard look at your existing mindset, you are less likely to make a concrete change, she adds. “Processing, acknowledging, and accepting the negatives and positives of your life can’t be skipped over,” says Perri. “We must acknowledge the good and the bad and that they are both inevitable parts of life.”
Practicing radical optimism doesn’t eliminate bad things from happening to you or make you jump for joy when your boo dumps you or you get passed over for that promotion you really wanted at work. However, it gives you the ability to see the silver linings in tough situations and the confidence to know that you’ll make it out on the other side, no matter the obstacle.
You can start this process by developing a journaling practice where you write down your thoughts regularly. Reflecting on these notes will help you see the areas where you tend to veer negative, Perri adds. If journaling is not your jam, try recording voice memos and listening back to them. Pay close attention to your self-talk in these statements as well. If you’re constantly telling yourself you will fail, it makes it a lot harder to succeed, says Perri.
2. Consider what is causing you to think negatively.
Most people don’t wake up in the morning and decide to be a dark cloud, raining doom and gloom on everyone and everything in their path. Often, an external force can cause stress or unhappiness that develops into a more holistically negative mindset, says Hayami Koga MD, PhD, a postdoctoral research fellow at Harvard T.H. Chan School of Public Health who co-authored a study showing optimistic people are more likely to live to be 90 years old or older regardless of race or ethnic background. To suss out the source of stress in your life, take a look at the environments around you, Koga says. For example, if your work environment is toxic, and that’s where you spend the majority of your time each week, simply meditating may not be enough to move the needle. You may need to take drastic action, like changing jobs or living situations, to reap the long-term rewards of optimism, she adds.
3. Do a “Best Possible Self” intervention.
This is an exercise where a person imagines and writes down a version of the future where they get everything they want, says Koga. Perhaps you want to live in an enchanting cottage in the woods where you churn out novels with the LOYL and a couple of kids underfoot, or you climb the corporate ladder to the top, finally becoming the CEO of a major brand. Whatever your desire, put it on the page and try to embody the feeling of achieving these goals. “People are encouraged to be specific, write down everything, including your dreams and potential in all domains, school, career, social relationships, and health,” says Lee. “When you fill in as much detail as possible, it helps you see what is important to you.”
Thinking about a future that works in your favor is proven to help increase levels of optimism, say Koga and Lee. This exercise can serve as a jumping-off point. People can take what they learned about their priorities and create a plan of action to pursue those dreams. While this practice is often done during talk therapy, it can be done individually, adds Koga.
4. Set goals for yourself.
Society’s idea of an optimist is usually an extreme version, says Lee. “We’re not talking about a Pollyanna.” Instead, the optimism considered in her studies is people who “feel confident and have a strong sense of agency to make positive things happen.” This is why she recommends people set goals for themselves to make strides toward what they want. “Research finds that optimistic people tend to be more likely to have goals, and be tenacious and persistent in pursuing them,” Lee says. Maybe you want to run a marathon, for example. Instead of waiting for your lung capacity to increase by magic, set yourself up with a training plan. If you’re totally new to running, maybe you start with one mile, and add on distance every week.
Creating an action plan can help you break your goals down into achievable steps, says Lee, so you’re far more likely to achieve them. And when you accomplish something, your self-esteem increases, which reinforces the belief that you are capable of fulfilling your desires, says Lee. Gains on gains!
5. Try therapy.
If you find you have persistent negative thoughts, talk therapy can help you untangle them, says Perri. When you identify what is bothering you, it’ll be easier to move past. One helpful practice from therapy is challenging your thoughts, says Perri. “If you tell yourself you are unworthy of love, ask, okay, what is my evidence for that?” Write down what supports or goes against your theory. This exercise can diffuse some charged emotions around your negative thoughts and help you release them. While working with a professional is helpful, people can also try this at home in their journal, Perri adds.
Whether you listen to the Dua Lipa album or buy a grandmotherly plaque as a reminder of your radical optimism (and awesomeness), adopting this mindset can be life-changing. It can help you stress less, sleep more, focus better, live longer, and enjoy the everyday moments through it all. And if we can take one last piece of inspiration from Dua, it should be this optimism-infused mantra from her song “Physical”: “I don’t wanna live another life, ’cause this one’s pretty nice.”
Meet the Experts: Lewina Lee, PhD, is an associate professor of psychiatry at Boston University Chobanian & Avedisian School of Medicine. Brittany Perri, PsyD, is a clinical psychologist currently residing in Atlanta. Hayami Koga MD, PhD, is a postdoctoral research fellow at Harvard T.H. Chan School of Public Health who has studied optimism.
Jacqueline Tempera is an award-winning writer and reporter living in New Jersey with her many pets. She is a business owner and a double Scorpio who loves all things astrology and reality television. She is passionate about body diversity and representation, mental health, and the fight to end sexual assault and harassment. To learn more about Jackie, follow her on Instagram @jacktemp or visit her website at jackietempera.com.
