1. Identify, observe, and then interrupt negative self talk.
  2. Learn how to judge the accuracy of your pessimistic thoughts and challenge your negative beliefs.
  3. Recognize that most worries, fears, and doubts are nothing more than old memories.
  4. Develop a 5:1 positivity ratio. Consciously generate 5 positive thoughts for every negative thought/feeling that comes up.
  5. Don’t blame yourself for your pessimism; you probably learned it from someone else.
  6. Don’t try to be happy (it will make you depressed). Focus on meaningful work and relationships.
  7. Don’t be a perfectionist (it’s a form of self-criticism).
  8. Engage in pleasurable experiences for at least 60 seconds every hour.
  9. Make an Accomplishment Board listing every success in your life.
  10. Stay focused on meaningful long-term goals.
  11. Develop resilience: when crap happens, don’t ruminate. Create new strategies to succeed.
  12. Use affirmations, but be semi-realistic about your goals.
  13. Make a CRAP Board: list all your weaknesses and learn how to mindfully observe them without judgment.
  14. Make a Strength Board: list all your positive qualities and skills.
  15. At the end of each day, write down three things you did well.
  16. Keep a daily gratitude journal.
  17. Surround yourself with optimistic successful people. Distance yourself from negative people.
  18. Do your own research (www.pubmed.gov) and trust your intuition when it comes to taking action.
  19. Hire a highly qualified coach who specializes in achieving success, happiness, and fulfillment.
  20. Make sure that your low moods are not being caused by hormonal imbalances or other medical issues.