We often go through life on autopilot. The winter blues is a real struggle for those of us in the Northern Hemisphere approaching the darker months. 38% of Americans say their mood declines in winter, and 5% of them meet the criteria for Seasonal Affective Disorder, with me among them. So it’s more important than ever that we watch our habits and orient them towards a more optimistic mindset. 

A recent study by UCSF concluded that “micro-acts of joy” can actually improve our well-being and shift our outlook. 

Read on to hear from our experts about these life-changing habits!

Editor’s Note: This roundup discusses habits and practices to support optimism and mental well-being. Readers who experience anxiety or depression should consult a qualified professional.

Gratitude Journal Boosts Morning Optimism

A daily gratitude journal can help foster a more optimistic mindset. I set aside time each morning to note positive intentions, which redirected my focus from self-criticism to progress. Over time, this practice made it easier to meet challenges with patience and empathy.

Aarti Jerath, Psychiatrist, Miami Counseling Center

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Small Daily Habits Build Real Optimism

You know, optimism doesn’t come from big motivational moments but from developing small, everyday habits that you can stick to. For me, getting clear about what I need to do that day first thing in the morning really helps. It cuts down on anxiety and keeps things in perspective.

Cramming yourself full of negative news all day isn’t going to help you feel very optimistic either. Living in a constant state of noise is going to have a big impact on your view of the world, even if you don’t think it will.

On a daily basis, taking a few minutes to look back and think about what’s working isn’t a bad idea either. It’s not about ignoring all the things that are going wrong, it’s about acknowledging that there’s progress alongside the stuff you still need to sort out.

Nikita Sherbina, Co-Founder & CEO, AIScreen Digital Signage Software

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Gratitude Lists and Phone-Free Walks Sustain Optimism

Throughout my life I’ve always maintained a positive mindset, despite being in such a cutthroat industry where you get close to clients who deal with catastrophe. Running my own medical malpractice law firm in Miami has taught me to reinforce the habit of gratitude journaling. This has been the single most effective habit for maintaining an optimistic mindset. Everyone has their own way of journaling gratitude, but what I like to do is write out 5 things I’m currently grateful for and 5 things I’m grateful to yet have (writing what you want as if you already have it in the present tense). Another habit I’ve utilized is daily walks; walking without any phone attached to you helps rebalance the chemicals in my brain and helps me feel more optimistic about life in general.

Jorge L. Flores, Partner, Law Offices Of Jorge L. Flores, P.A.

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Consistency and Self-Trust Fuel Steady Optimism

I focus on consistency over intensity. Small, intentional habits done daily build trust in yourself, and that trust is what fuels optimism. When you show up, move your body, and take care of the basics even on low-energy days, you start to expect progress instead of hoping for it. Optimism becomes less about positive thinking and more about evidence that your actions are working.

Brian Murray, Founder, Motive Training

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Daily Exercise Strengthens Optimism and Resilience

I prioritize daily exercise to support an optimistic mindset. Resistance training and running reduce stress, clear my mind, and help me maintain mental resilience and energy.

Luke Smith, Attorney and Founder, LawSmith PLLC

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Nutritious Breakfast Sets an Optimistic Tone

When people ask how I keep my spirits up, I tell them it starts with the very first choice of the day. I went from exhausted and running on caffeine to feeling truly alive by simply prioritizing a nourishing, real-food breakfast–it’s a daily practice that tells your body and mind you’re ready to thrive, not just survive.

Livia Esterhazy, Owner, The Thrive Collective

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Reward Small Wins; Embrace Discomfort as Progress

I’ve coached hundreds of people through their first amateur boxing matches and trained teams across the country–what I’ve learned is that optimism isn’t something you wait to feel, it’s something you build through **rewarding yourself for the small wins**. When someone struggles with anxiety or depression and just makes it out of their room, I tell them to literally pat themselves on the back and celebrate that. If you don’t reward the small steps, you’ll never trust yourself to take bigger ones.

The most practical habit I use personally is **embracing permanent discomfort as progress**. I still hate throwing my six-punch from a southpaw stance after years of training–it feels terrible every single time. But I keep practicing it because if I quit, there’s zero chance it ever improves. If I keep going, maybe in 15 years it becomes my favorite punch. That mindset shift from “this should feel good” to “discomfort means I’m not quitting” has changed everything for me.

At Legends Boxing, we saw our membership jump 45% in 18 months primarily because people finded this principle through hitting bags. Boxing never lets you hide from your progress–you either show up consistently or you don’t improve, period. When members realize they can look in the mirror and say “I’m not a quitter,” that confidence bleeds into every other part of their lives.

Robby Welch, National Head Coach, Legends Boxing

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Daily Gratitude List Keeps Optimism in View

I keep a running list of things I’m grateful for and review it every day. It reminds me of my progress and puts my goals in perspective, which shifts my mindset toward optimism even during tough stretches.

Alli Hill, Founder and Director, Fleurish Freelance

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Morning Movement and Focus Create Real Optimism

For me, optimism doesn’t come from big motivational moments, it comes from having a daily habit that creates a bit of clarity before the day gets chaotic. 

The habit that helps me the most is starting the morning with something that resets my mind before I look at emails or data. In my case, that’s going to the gym. It’s the one hour where I’m not thinking about funnels, CAC, or experiments.

That small reset gives me space to start the day from a calmer, more grounded place, and that naturally makes me more optimistic. You make better decisions when you’re not starting already stressed.

Another habit that helps is keeping a very simple list of the one or two things that actually matter that day. When you’re focused on the right things, you feel progress, and progress creates optimism.

So for me, the formula is pretty straightforward, move your body, clear your mind, and reduce the mental noise. Those little habits do more for optimism than any pep talk.

Louis Ducruet, Founder and CEO, Eprezto

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Visualize Your Future Self to Stay Optimistic

I have a simple morning habit that keeps me positive. Before I start my work, I spend two minutes just thinking about the person I’m trying to become.

I focus on why I want that future, not just on the goal itself. When you obsess over the destination, the daily struggles don’t feel as heavy. It acts as a mental shield. So when something bad happens during the day – maybe a project fails or I’m exhausted, I just remind myself, ‘I’m becoming that person no matter what.’ It stops me from getting stuck in the negative moment and shifts my focus back to where I’m going.

Tamil Arasan, Founder & Natural Fitness Coach, NatFit Pro

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Set Morning Intentions, Then Move Your Body

The most important habit is clear intention-setting in the morning.  We live in a world where people are checking their emails and social media before even getting out of bed.  Intention setting requires a level of discipline.  Wake up, shower, get dressed, and decide what kind of day it is going to be before letting outside influences affect you.  My next non-negotiable is daily exercise or movement.  Exercise is by far the best “medicine” to reduce cortisol (stress) and release dopamine (happy molecules).

Jamie Maltabes, Founder, Infinite Medical Group