Why It's So Easy to Be Negative (and What to Do About It)
Core Concepts
Negativity Bias: Humans have an in-built tendency to focus more on negative events than positive ones. This trait is an evolutionary legacy meant to aid survival.
Historical Context: Our ancestors were more likely to survive if they were attuned to threats, e.g., predator attacks.
Modern Implications
Performance Feedback: Tendency to focus on negative feedback despite overwhelming positive remarks.
Everyday Distress: Rumination on negative experiences can cause distress in daily life.
Techniques to Overcome Negativity Bias
Savor the Good Stuff
Positive experiences take longer to absorb (5–20 seconds). Focus on the sensory details and emotions of positive events to make them memorable.
Express Gratitude
Maintain a gratitude journal by writing three good things daily. Recognize and celebrate small victories.
Tune Out for a While
Limit negative news consumption. Take breaks from news or balance with positive stories.
Make Accurate Judgments
Avoid overestimating threats by distancing yourself from events before making judgments. Balance negative and positive data points.
Conclusion
Incorporate these practices to diminish the negativity bias and enhance positive experiences.
References
Baumeister et al. (2001): Study on negativity's stronger impact.
Beck (1976): Cognitive therapy insights.
Emmons & McCullough (2003): Research on gratitude and well-being.