How to stay positive at work: 18 tips to train your mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to stay positive at work and influence others. Plus, 18 tips to train your mind to be positive and examples of positive attitudes and behaviors at work.
If your workdays are often full of stress, trying to maintain a positive attitude can be deeply supportive for your mental, emotional, and physical wellbeing. While it can be challenging to remain positive in the face of all that pressure, intentionally focusing on the good and working to keep a positive mindset can significantly improve your happiness and productivity in your professional and personal life.
How to stay positive at work: 7 mindful tips
By incorporating mindful practices into daily routines, you can cultivate a more positive outlook at work, contributing to your overall wellbeing and job satisfaction.
1. Surround yourself with positive coworkers
Seek out colleagues who contribute to a positive atmosphere and engage in conversations or projects with them. If possible, work on teams known for a constructive and optimistic approach.
2. Repeat positive affirmations
Create a list of positive statements that reflect your professional goals and personal values, and recite them regularly, especially during challenging moments.
💙 Explore how Self-Affirmations can help you stay positive in this episode of The Daily Jay.
3. Take breaks
Schedule short breaks throughout your day to step away from your workspace and engage in relaxing activities, like a short walk, reading, or just sitting quietly.
💙 Step Away from Your Computer with this quick walking meditation on a break from work.
4. Celebrate small wins
Set daily or weekly goals and acknowledge when you achieve them. Share your accomplishments with a colleague or supervisor and enjoy each success, no matter how small.
5. Practice mindfulness techniques
Add simple mindfulness exercises into your day, such as focused breathing or a brief meditation session. Use apps or guided sessions to help steer your focus away from negative thoughts.
💙 New to meditation? Try this 30-day guided series on Mindfulness for Beginners to help you find your positivity and hold onto it when life gets tough.
6. Enhance your workspace
Personalize your workspace with items that bring you joy or make you feel calm, like photos, plants, or artwork. You can also play relaxing music that makes you feel at ease and even promotes creativity and productivity. Keep your area organized to reduce stress and promote a positive work environment.
💙 This Good Mood Reggae Mix is sure to boost your mood and give you energy while you tackle the workday.
7. Reframe negative thoughts
In a challenging situation, identify the negative thought, then consciously reframe it into something more positive or constructive. For example, if you think, "I'll never get this done," reframe it to, "I need to break this down into smaller steps to manage it better."
💙 Extend yourself a hefty dose of Self-Compassion when you’re struggling with being positive, and watch how a bit of self-love can help you see things in a new light.
6 benefits of staying positive at work
Lower stress: Employees with a positive outlook may experience lower stress levels.
Healthier lifestyle: Research indicates a positive attitude and positive outlook often engage in healthier lifestyle choices, which can contribute to a longer lifespan.
Positive mental health: A positive attitude at work has been linked to lower instances of mental health issues, such as depression and anxiety.
More resilient: Positivity can contribute to resilience, enabling you to bounce back from setbacks more effectively.
Improved physical health: Being positive has been associated with improved physical health, with lower rates of cardiovascular problems and stronger immune system responses.
Higher teamwork skills: A positive person can bring enhanced collaboration and teamwork in the work environment.
Toxic positivity
While a positive attitude can be beneficial, it's important to distinguish between genuine positivity and toxic positivity. Genuine positivity involves acknowledging a range of emotions and situations while choosing to focus on the constructive aspects. It allows for the expression of feelings, including frustration or disappointment, viewing them as part of the human experience.
Toxic positivity, however, involves dismissing or ignoring negative emotions or situations and insisting on a positive outlook regardless of the context. This can be harmful, as it invalidates genuine feelings and can prevent you from addressing and resolving underlying issues. It's important to encourage positivity, but not at the expense of ignoring or invalidating genuine emotions and experiences.
7 ways businesses can promote a positive environment
With the right strategies, businesses can create a more positive and productive work environment that benefits both employees and the organization as a whole.
1. Offer flexibility
Allow employees flexibility in their work schedules or locations to enhance workers’ autonomy and satisfaction. Flexibility can help employees balance work with personal responsibilities, which may help reduce stress, and improve their attitude toward work.
2. Provide constructive feedback
Establish regular one-on-one meetings or performance reviews to give structured, clear, and supportive feedback to help employees understand their progress and areas for improvement. Specific actionable feedback can motivate employees and help them feel valued, supported, and establish trust with their superiors.
3. Encourage self-expression
When employees feel they can express their ideas and opinions freely, they’re more likely to feel engaged and invested in their work. An environment that values diverse perspectives can enhance creativity and innovation and is less likely to cause burnout.
4. Encourage collaboration
Teamwork can build a sense of community and shared purpose, so encourage cross-departmental projects or team-building activities. When people work together effectively, they can achieve more and feel a greater sense of accomplishment.
5. Recognize achievements
Acknowledge employees' achievements, big or small, to boost morale and motivation and reinforce positive behaviors and outcomes. Try shout-outs in meetings, awards, or a system where employees can commend their peers.
6. Promote professional development
Opportunities for professional growth and development shows employees that the organization is invested in their future and can increase their engagement and positivity toward their work. Offer training programs, workshops, and courses that help employees develop their skills. Encourage mentorship programs where employees can learn from one another.
7. Create a supportive culture
A workplace culture that prioritizes wellbeing and support can bring a positive attitude, helping employees feel more secure and valued. Develop policies and practices that prioritize mental health and wellbeing, such as providing access to wellness resources or establishing a supportive human resources system.
How to train your mind to be positive everyday: 11 tips
By bringing mindful practices into daily life, you can develop habits that support a consistently positive mindset, enhancing a better quality of life and effectiveness at work.
1. Practice gratitude
Regularly identify and acknowledge what you’re thankful for to focus on positive aspects of daily life. This can enhance overall wellbeing. Keep a gratitude journal where you write down things you're thankful for each day to shift your focus from negative to positive aspects of your life and work.
💙 Discover how a gratitude practice can change your life and mindset during the 7 Days of Gratitude series.
2. Identify areas for improvement
Recognize and address personal and professional growth areas to bring a sense of progress and control, which can help contribute to a positive outlook. Reflect on your work and identify areas where you can improve. Set small, achievable goals, track your progress, and celebrate improvements.
3. Maintain physical health
Maintaining your physical health doesn’t have to be complicated. Engage in regular physical activity, eat a balanced diet, and get adequate rest to improve mood and energy levels to support a positive mindset.
💙 Exercise doesn’t have to be boring, especially with Mel Mah’s Moving for Fun guided routine.
4. Cultivate a sense of humor
Find the funny side of daily situations to alleviate stress and improve mood. Laughing and smiling can have immediate positive effects on the brain and body.
5. Develop morning and evening routines
Establish routines to provide a sense of stability and control. Routines can help to reduce anxiety and encourage a positive beginning and end to the day. Incorporate a relaxing activity to ensure a clear distinction between work and personal time, like a walk after work or listening to fun music as you make dinner.
💙 Let this short Shut Down Routine meditation help you end your workday in an intentional way.
6. Avoid negative language
Replace negative phrases or thoughts with positive ones and practice speaking about challenges and experiences in a constructive manner.
7. Be curious
Seek out new experiences and learning opportunities to stimulate your mind and bring a sense of achievement and positivity.
8. Seek support when needed
Build a network of colleagues, friends, or mentors you can turn to for advice or encouragement. Having a support system can provide a different perspective and help maintain a positive mindset.
9. Set realistic goals
Create clear, attainable goals for your work and personal life to provide direction and a sense of purpose. Break large goals into smaller steps to make them more manageable and give you a sense of achievement as you progress. This may enhance motivation and positivity.
💙 Try Uncovering Purpose at Work in order to envision your goals more clearly and help you achieve them more effectively.
10. Practice mindfulness
Engage in mindfulness practices, such as meditation or deep breathing exercises, to improve focus on the present moment, reduce worry about the past or future, and promote a positive mindset.
💙 Follow along with Tamara Levitt as she explores how to reduce stress, strengthen relationships, and increase positivity during Mindfulness at Work series.
11. Reflect on positive experiences
Take time to reflect on successful or happy moments in your day or week to reinforce a positive mindset and outlook on life.
How to stay positive at work FAQs
How do you stay positive in difficult times at work?
To stay positive during challenging periods at work, focus on problem-solving and seek solutions to issues rather than dwelling on the problems. Engage in open communication with colleagues and supervisors to share concerns and receive support. Remember past instances where you overcame difficulties to remind you of your resilience and ability to handle tough situations. Take breaks to help you unwind and reset.
How do you stay positive in a negative environment at work?
In a negative work environment, strive to maintain your own sense of positivity by focusing on aspects of your job or daily routine that you find fulfilling or enjoyable. Build a support network of colleagues or friends outside of work who can provide a positive perspective. Engage in activities that promote wellbeing and reduce stress, such as exercise or hobbies. If possible, address the sources of negativity with constructive feedback or through discussions with management.
How do you stay positive at work when you hate your job?
If you find yourself disliking your job, identify specific aspects that are unsatisfactory and explore potential changes that could improve your situation. Set personal goals that provide a sense of accomplishment and growth, even in small ways. Seek aspects of your job that you can appreciate, such as learning opportunities or relationships with colleagues. Plan for a future career move that aligns with your interests and values, to give you hope and motivation.
How can positive thinking impact workplace productivity?
Positive thinking can lead to improved workplace productivity by enhancing motivation, encouraging better problem-solving, and encouraging creative thinking. When people approach tasks with a positive mindset, they’re more likely to engage deeply and persistently, leading to higher-quality work. Positivity can improve teamwork and communication, as workers with a positive outlook are more likely to collaborate effectively and support their colleagues, contributing to a more productive work environment overall.
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