How shifting your mindset increases your lifespan by a few years

Exercise and nutritious eating are great and all, but what if we told you that you can live longer simply by shifting your mindset? Before you say not possible, peep this: High optImism was linked to longer lifespan and exceptional longevity (living past 90 years) in women across racial and ethnic groups, according to research from the Harvard T.H. Chan School of Public Health.

The study did not mess around with its data, by the way: “We followed about 160,000 women for 26 years,” says Hayami Koga, MD, lead study author. “And we found that the most optimistic women lived five per cent longer and had a 10 per cent greater likelihood of reaching 90 compared to women with the lowest levels of optimism.” 

But let’s face it—when times are grim (read: pandemics and a never-ending negative news cycle), thinking optimistically can feel, well, difficult. Especially if it doesn’t come naturally to you. While things like gratitude journaling can definitely help, unless you’re maintaining a daily practice, those feelings are sometimes temporary. The truth is, optimism is a trait, not a hobby. How to become more positive, below, because a happy mind equals a happy (and lengthy) life. 

Let’s Climb the Joy Ladder.… 

Step one: Reframe your reaction to roadblocks

Optimists tend to better understand an obstacle to be time-limited and specific to circumstances rather than taking it personally, says Lewina Lee, PhD, a clinical psychologist. Say you are passed over for a job promotion. Instead of thinking you’re not good enough, schedule a meeting with your supervisor to make your case for a raise or to discuss your path to advancement.

Step two: Imagine your best possible self

Visualising your ideal future self can guide behaviour, pushing you into a virtuous cycle and boosting your positivity level, says Suzanne Segerstrom, PhD, a psychologist and the author of Breaking Murphy’s Law: How Optimists Get What They Want From Life—and Pessimists Can Too. Focus on one area at a time in life and outline attainable objectives you can accomplish in one to five years.

Step three: Be relentless with goal

Another behavioural outcome of optimism: pursuit and persistence. “People who believe good things can and will happen are more likely to work harder at their goals and, therefore, achieve them,” says Segerstrom. So, thinking like an optimist means sticking to your goals, even amid setbacks. Segerstrom suggests listing 10 ways to overcome potential barriers. Call it positive prep!

This piece originally appeared in the November 2022 print edition of Women's Health USA.