My pals believed I had lost my mind. I dedicated immense effort to secure the role of anchoring two national newscasts at CBS News. Each morning, over a million viewers tuned in to catch the latest updates from me, Michelle Gielan. However, I became increasingly aware of the negativity in the news. I didn’t want a child to walk by while I was doing this job, which led me to realize it was time for a shift.
I enrolled at the University of Pennsylvania to delve into positive psychology, seeking ways to instigate positive change amid a world filled with negativity. While my research aims to reshape media in newsrooms, I also collaborate with my husband, Shawn Achor, who is a fellow researcher in positive psychology, to empower individuals to adopt similar strategies in their personal narratives and enhance their happiness and success.
Our studies indicate that opting to convey an optimistic and empowered outlook—particularly in challenging situations—can yield positive business results. Most importantly, we’ve found that fostering positivity in others significantly helps you maintain your own happiness.
A common obstacle in our efforts to uplift others is the deep-seated societal notion that we cannot change individuals. Reflect on how often throughout your life others have told you this. While it may seem true in extreme instances, this belief is detrimental for most relationships. The narrative that altering others is impossible isn’t just disempowering; it’s also scientifically inaccurate.
People change all the time. A study from 1981 published in the Journal of Nonverbal Behavior illustrates how swiftly and effortlessly we can influence one another. Researchers gathered three strangers in a room and had them remain silent for two minutes while assessing their moods before and after. The findings were remarkable. The person whose nonverbal cues were most expressive dominated the emotional atmosphere of the group. For instance, if someone was frowning with crossed arms, the other two corresponded with diminished positivity. Conversely, a relaxed and smiling individual uplifted the mood of others. Nonverbal communication can profoundly affect the mindset and emotion of those nearby.
At some point in our professional journeys, we’ve all sensed how quickly negativity or anxiety can spread throughout a meeting. Perhaps a colleague presented an idea, and there was someone in attendance who didn’t voice their opinion, yet their displeasure was palpable. The silent negativity from that person altered the reception of the presentation.
Though it’s intriguing to consider the ripple effect toxic individuals can create, we have become much more focused on the outcomes when an optimistic, resilient, and empowered individual communicates their mindset clearly.
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An optimistic outlook is contagious, laying the foundation for both individual and collective achievements. Our research reveals that transitioning your narrative towards positivity can boost sales by 37%.
The conviction that you cannot alter others is disempowering and scientifically disproven.
Central to our work is identifying best practices for communication in a manner that is logical, authentic, and engaging. This line of inquiry was inspired by a pivotal moment I experienced while reporting the news during the peak of the 2008 recession.
The palpable fear and uncertainty people experienced because of the economic crisis might explain why my producer thought it was absurd for me to propose a weeklong series titled “Happy Week.” Instead of just covering stories of individuals losing their homes and jobs, we could present evidence-based strategies for addressing these challenges. Each time we reported a predicament—such as an upcoming foreclosure or increased financial strain in relationships—we supplemented it with practical advice for overcoming those obstacles. Viewer feedback was overwhelmingly positive that year.
I received a message from a viewer in Oklahoma, facing the possibility of foreclosure. He lived only 20 miles from his estranged brother, but they hadn’t spoken in over 20 years. Both were on the brink of losing their homes. Inspired by one segment of “Happy Week,” he made a bold decision to reconnect with his brother. They reconciled, pooled their resources, saved one of the homes, and began living together. When you alter your narrative, you tap into your ability to positively impact others.
We’ve come to realize the neurological processes contributing to such success. A study published in Harvard Business Review revealed that simply guiding someone’s thinking from problems to solutions can enhance creative problem-solving capabilities.
In this study, which we conducted alongside Arianna Huffington, we discovered that presenting solutions alongside problems significantly improved outcomes. One half of the participants viewed three minutes of negative news stories, while the other half viewed the same stories but with solutions included. Participants exposed only to negative news without solutions were 27% more likely to experience unhappiness throughout the day.
To escape being overwhelmed, we need to focus less on problems and more on solutions. That’s where the “Now Step” plays a crucial role.
The next time you find yourself stressing over an issue, ask yourself what one small action you can take right now. The Now Step is the smallest, meaningful action that may not resolve the entire problem but sets you on the path toward an answer. This method allows you to help someone transition from stress to proactive behavior.
Imagine a friend seeking your guidance on purchasing a new vehicle despite being low on funds. Suggesting she should enroll in a master’s program for a new job to achieve a pay raise would be impractical. Instead, brainstorm manageable steps toward her goal, encouraging her to select one to act upon. Perhaps she could opt for a small coffee instead of a large mocha latte to save $4. Maybe her uncle could lend her an extra car for two months as she saves. These incremental actions can provide a mental boost and motivate her to keep moving forward.
As an entrepreneur or anyone juggling a long to-do list, utilizing this strategy can pull you out of the stressed frame of mind. Accomplishing one or two straightforward tasks early in the day can provide the necessary boost for your brain. We’ve discovered that 91% of individuals manage stress better when they take this approach, especially because many get trapped in cycles of rumination.
Working with Ontario’s Plasticity Labs, we developed a scientifically validated assessment to gauge individuals’ reactions to stress (Visit MichelleGielan.com to take the test). Your responses predict life and job satisfaction as well as future success. Although our stressors constantly change, our way of coping tends to remain consistent. Three key dimensions emerge:
“Cool under pressure: Do you maintain calm and clarity, allowing your brain to discover a way forward, or do you become anxious and overwhelmed to the point of exhaustion?
“Open communicator: Do you express your challenges with those in your life to foster connections, or do you internalize your struggles and silently endure?
“Active problem-solver: Do you confront obstacles head-on and formulate a plan, or do you evade reality and distract yourself?
Our study indicated that the optimal approach involves remaining calm, confiding in trusted allies, and devising a strategic plan that begins with a Now Step. Rational respond
ers reported the highest overall happiness levels, earned the most money, and experienced lower stress.
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As I deliver keynote speeches across the country, I often elicit an audible gasp within the first minute of my presentation. This response typically results from a startling statistic: three minutes of negative news each morning increases the risk of a bad day by 27% based on reports from six to eight hours later.
This finding comes from our research with Huffington regarding the impact of news on our brains. Not only can negative news affect our mood, but the consequences can linger for up to eight hours, indicating that our morning mindset can significantly shape the rest of our day.
When our minds fill with negative information in the early hours, the way we perceive our work and life shifts. In the workplace, stressful gossip or a challenging boss can severely undermine employee morale. If we become fixated on a piece of constructive criticism from our evaluation, we’re likely to overlook the praise offered concurrently. Negative experiences carry a substantive and enduring weight.
We can control two critical inflection points regarding our personal broadcast: what we allow in and what we choose to express. Prepare your day for success by being mindful of the information you consume that fuels positivity.
Many aspects of life are out of our control. Problems arise when we convince ourselves that everything is out of reach, leading to a helpless mindset that seeps into our work and relationships. Avoid sensationalized news and tragedies. Seek reliable sources that provide in-depth articles focusing on potential solutions.
Since many obtain news via social media, curating your feed is equally vital. What you observe online can influence what you share. A 2014 study by Cornell University in conjunction with Facebook discovered that when researchers adjusted a person’s feed to be more positive, that individual tended to post more optimistic stories on their own timeline.
Leading discussions and steering them toward positivity exemplifies true leadership.
With over 689,000 participants, this was the first large-scale study to demonstrate the effects of emotional contagion. Your broadcast influences the choices others make regarding their own narratives. The ripple effect of your words can be either uplifting or detrimental. If any person in your feed emanates toxicity, it is best to mute them. Allow social media to serve as a space for joy, where you enjoy images of adorable pets or insightful articles.
The quickest way to reshape your broadcast is through what we refer to as the “power lead.” Reflect on what your lead story will be when speaking to others. Think of yourself in the role of a broadcaster. A power lead initiates a conversation on a positive, meaningful note. If your conversation begins with negativity, it will likely head in only two possible directions: either the listener offers sympathy or engages in “misery poker” (e.g., “You think your day was tough? Let me share my story!”).
Instead of responding to “How are you?” with “I’m overwhelmed/tired/frustrated…,” consider sharing something small yet uplifting. “I’m fantastic! My team has made it to the finals this weekend.” Leading conversations positively showcases true leadership quality.
I witnessed the effectiveness of this approach while designing a positive psychology initiative with a major retailer for its 1.5 million employees. During one site visit, a store associate named Sharon remarked that we should study her because she viewed herself as the world’s happiest individual. She exuded warmth, had an infectious positivity, and radiated joy. I smiled back and asked how we could confirm her title, at which point she shared an unforgettable story.
You can enhance creative problem-solving simply by shifting someone’s brain from focusing on problems to considering solutions.
Later in life, Sharon encountered the man she believed was her soulmate, got married, and was deeply content. A few months into their union, her mother passed away unexpectedly. Her husband stood by her side throughout six months of grieving. Just when she began regaining her sense of normalcy, he tragically died in an automobile accident. Despite enduring such profound losses, Sharon asserted that she feels justified in claiming the title of the happiest woman because she consciously chose to maintain a positive outlook daily and spread it to others.
Sharon always greets customers with, “It’s a wonderful day! How are you?” This showcases her initiation of a positive tone before posing her question. That’s what we call a power lead. By starting each interaction with a note of positivity, Sharon consistently fosters relationships grounded in her belief that her choices and mindset shape her experiences with the world, and thereby her happiness.
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It can be challenging to gauge how our positive decisions influence those around us. Not everyone receives the immediate feedback we did from one of our past clients.
Not long ago, an entrepreneur sold his business for $100 million. When he shared the news with us, we expected a celebration, yet his mood was somber. He explained that after the deal closed, he suffered a panic attack. Having sold his “baby,” he felt a profound void in his life, with the distance growing between him and his children, and fears of his wife potentially divorcing him loomed as well—plus, he struggled with his weight. In the early hours of the morning, his distress peaked. His wife reassured him, saying, “Honey, I’m not leaving you, at least not tonight. Let’s take a walk together.” Though hesitantly, he agreed.
During their walks at the local high school track, she prompted him to share what he was thankful for. Initially challenging, he eventually listed a few things. By the conclusion of their stroll, he felt improved. They continued this practice each night, and gradually, he noticed incremental progress.
After a fortnight, he had a revelation. “Let’s make our daughters participate in this during dinner.” The younger daughter found it amusing, while the teenager shrugged it off. Neither was enthusiastic, so the parents decided to simply demonstrate the practice in front of them.
Weeks later, our client received a phone call from the father of his older daughter’s sleepover guest, expressing a need to discuss his daughter’s behavior. Worried about issues such as boys and underage drinking, the entrepreneur’s mind raced.
The father explained he was calling because during the sleepover, his daughter had addressed the group, explaining that many classmates had been cruel lately, so she gathered them in a circle to share compliments about one another.
The ripple effect was unmistakable. The wife shifted the dialogue from anxiety to gratitude, the husband modeled the behavior at dinner, and their teenage daughter introduced it during a social gathering.
Each day offers numerous moments for us to choose to spread joy. Acknowledging the negative doesn’t mean we disregard it; rather, we choose to avoid being mired in it. We take action and celebrate the positives.
Transform your narrative. You never know how far your positive influence may reach.
