Practice of the Month: Cultivating a Habit of Optimism
By Meagan Matthews, BS
Do you tend to have pessimistic thoughts throughout the day? Do you wish you had a more optimistic outlook? Incorporating this one habit might be the key to unlocking a more positive headspace, and it only takes three seconds.
“The Maui Habit” was created by BJ Fogg, PhD, New York Times bestselling author of Tiny Habits and founder of Stanford’s Behavior Design Lab. It goes like this: as soon as your feet hit the ground in the morning, you say to yourself, “It’s going to be a great day.” This habit is named after the Hawaiian island of Maui because Dr. Fogg associates this island with positivity and optimism. Though it may sound too simple to make a big impact, Dr. Fogg and those who have implemented the habit can attest to the difference it makes.
“I find this practice helpful, even on my worst days,” says Dr. Fogg. “When I’m worried about the day ahead, this statement–even when I say it with a question in my voice–seems to open the door just a crack to actually having a good day.”
The Neuroscience of Habitual Positive Thinking
A key aspect of our ability to create new habits is neuroplasticity, which describes the brain’s ability to perceive, respond, and adapt to external cues. The adaptation stems from what many researchers refer to as an action-outcome association. If an outcome is negative, you are likely to change your action to promote a positive outcome instead. This positive outcome reinforces the new action, and over time, it becomes almost automated, or a habit.
Researchers have found that our thoughts can alter the relationship between brain physiology and its influence on our well-being. Positive thoughts are accompanied by the release of oxytocin, a “feel good” hormone that functions like a positive outcome. Once positive thinking becomes a habit, it can improve your overall self conception. A 2013 meta analysis of 39 studies found that repeated exposure to a form of positive psychological intervention improved participants’ perception of well-being.
So how effective is “The Maui Habit” on improving your outlook? Dr. Fogg says that the most effective habit is the one which “happens in the morning, is really easy to do, […] and makes you feel good.”
Practice of the Month:
Do “The Maui Habit” Every Morning for 30 Days
Step 1: Identify the cue.
Dr. Fogg recommends this be when your feet first touch the floor. Others prefer it be when they first look in the mirror. What’s important is that it works for you!
Step 2: In your mind, say the phrase: “It’s going to be a great day.”
When the day ahead seems to be particularly difficult, Dr. Fogg recommends saying, “It’s going to be a great day, somehow.”
Step 3: Pause to feel the positive emotions.
Take a moment to let the optimistic feelings resulting from the phrase really sink in, then carry on with the rest of your day!
You might be surprised by just how quickly this little phrase becomes automatic (it may only take a few days!) and how it starts to impact your overall approach to life. Dr. Fogg says, “With this morning practice, you are setting an upward trajectory for your day. Rather than spiraling downward, you can continue to lift.”
