Some days optimism feels effortless; other days it’s impossible. Behavioral scientist Deepika Chopra, author of The Power of Real Optimism, argues optimism isn’t denial — it’s a practical mindset that helps us solve problems, stay engaged, and hold hope while staying grounded in reality. Unlike pessimism, which evolved to scan for threats, optimism helps us pursue change and move forward in modern life. And the good news: optimism can be strengthened like a muscle.
Where to start: take the quiz
Chopra adapted a short questionnaire (inspired by psychologist Martin Seligman) to help readers gauge where they fall on the optimism–pessimism spectrum. Knowing your starting point makes it easier to choose concrete practices to shift your outlook.
Three evidence-backed ways to grow optimism
1) Keep a daily “ta-da” list
A ta-da list is a running log of accomplishments—big and small. Include finished tasks (a project, errands) and less visible wins (drank enough water, set a boundary, showed up when you didn’t feel like it). Seeing a record of what you actually accomplish builds self-trust and provides evidence you can draw on when imagining a better future.
How to use it: write 3–7 items each evening. Review the list when you need a confidence boost.
2) Schedule “worry time”
Our brains focus on future threats, which can drown out hopeful possibilities. Clinical exercises called scheduled worry time help contain anxious thinking and improve problem-solving.
How to use it: set aside 15 minutes at a predictable time and place (not your bedroom) when you’re alert and unlikely to be interrupted. During the day, jot down recurring worries. In your worry session, go through the list and ask: Can I do anything about this? If yes, outline next steps. If not, practice letting it go. This practice trains you to recognize what you can influence and reduces rumination.
3) Use affirmations with the 7/10 rule
Affirmations can lower stress and increase optimism, but they work best when they’re believable. Chopra’s 7/10 rule: choose statements you’re about 70% ready to accept, not claims you consider utterly false.
Example: instead of “I’m the best in my field,” try “I’m a hard worker who contributes value.” Repeat specific, positive statements daily. As you notice evidence that supports them, confidence grows and a 7/10 belief can become 10/10.
Small, consistent practices like these help shift outlooks over time. If you want to try measuring your baseline, take the quiz and use these exercises to build a more resilient, hopeful approach to the future.