Negativity bias is when people tend to focus on and remember negative things better than positive things. It is believed to be an evolutionary trait. Our ancestors had to be aware of threats in their environment to survive. They had to pay attention to and flee from predators because it was a matter of life and death. There would probably be another opportunity to get some food, but if you failed to fight or flee from aggression or natural disasters, that would be the end.
Psychologist and author Dr. Rick Hanson says, “The brain is like velcro for negative experiences, but Teflon for positive ones.”
Now, the negativity bias shows up in different ways. It may be a rude interaction or bad traffic that you’re left thinking about at the end of the day. It’s not your fault; you’re wired to feel this way. Hanson has devised three steps to take in the good and rewire your brain to focus on and remember more positive experiences:
Step 1: Turn good facts into good experiences
To take in the good, you need to notice it. Both big and small, things about the world and yourself. This could be anything from a delicious meal to a kind compliment. At least six times a day, when you notice something good, make a point to feel good about it for thirty seconds. You can do this anytime during the day or during focused reflection times, like before bed.
Step 2: Enjoy the experience
Pay attention to the good experience for twenty to thirty seconds straight, uninterrupted, before moving on to something else. When something is held in awareness for longer, and it is emotionally stimulating, it can create a stronger memory.
Step 3: Absorb the positivity
Make sure to absorb the experience and allow it to sink in fully. Some people find it helpful to visualize it, like picturing a warm glow filling you and, over time, practicing mindfulness and absorbing the goodwill work to make a positive difference.
Another useful tip is to keep a gratitude journal, where you record three things you are grateful for daily. This can help you notice the good, and studies have found that it can make you feel more optimistic and happier with your life.
Using gratitude and noticing the good takes time to make a difference. The more you do it, the easier it can get. I hope you can use the tips above to rewire your brain to think more positively and overcome some of the brain’s natural negativity bias. You won’t regret it!