The ABCDE of Becoming More Positive

Quick Win

The ABCDE method may help you achieve a positive mindset and have a better outlook on life.

Try This Today

• Adversity. Think about any difficulties you’ve faced recently. Imagine, for example, that you committed to walking for 30 minutes a day, but you’re struggling to stick with that goal.
• Belief. Write down the thoughts that accompany this adversity, such as, “I can never stick to a workout plan,” “I’ll never be able to reach my goals” or “I’m going to be out of shape for the rest of my life.”
• Consequence. Consider the behaviors that emerged from these beliefs. Did they result in positive actions, or did they keep you from reaching your goal? To change your thought pattern, imagine if a friend shared these thoughts with you. Would you react the same​,​ or​ would you​ provide that friend with concrete examples of times when they not only met their fitness goals but exceeded them?
• Dispute. Think about your beliefs and look for examples that prove them wrong. Perhaps you walked a 5​K​ before you were married, so you know you can reach a fitness goal. Or maybe you took ballroom-dance classes with your spouse before your daughter’s wedding, which were so fun they didn’t even feel like a workout.
• Energization. How do you feel now that you’ve challenged your beliefs? You’re likely ready to recommit to your objective of walking 30 minutes a day, knowing that you successfully established a routine in the past.

Why

The ABCDE method may help you to reframe pessimistic beliefs and clear the way for more positive thoughts. A 2023 article in the Journal of Multidisciplinary Healthcare found that even using ABC, the beginning steps of this method, improved the negative emotions of 100 breast cancer patients ages 25–45. “Improving optimism may be an effective strategy to improve health and extend lifespan across racial and ethnic groups,” according to the National Institute on Aging.