Positivity: Top-Notch Research Reveals the 3 to 1 Ratio That Will Change Your Life

by Barbara L. Fredrickson

Tool 4. Develop Distractions Distractions are important tools for breaking the grip of rumination and curbing needless negativity. The goal is simple— to get your mind off your troubles. The most effective distractions demand your full attention. You get lost in the activity, fully absorbed by it, so that when you emerge you’ve cleansed yourself of the blues and are ready to approach your problems with a clear mind. I suggest you make two lists. Label one healthy distractions and the other unhealthy distractions. Ask yourself, “What can I do to get my mind off my troubles?” Then brainstorm. Identify things you already do, as well as new activities you’d like to try on for size. Be sure to come up with things you can do in good and bad weather, whether you’re at work, at home, or on the road. In good weather perhaps you’d work in the yard, go for a bike ride, or play soccer with the neighborhood kids. In bad weather maybe you’d go to the gym, learn a new knitting technique, or play chess with your son. At work, maybe you’d dive into research, clean your desk, or catch up on past e-mails. On the road you might read a novel, take on a Sudoku puzzle, or run through some yoga poses in your hotel room. The aim is to come up with activities you can turn to at virtually any time you need to break the downward pull of rumination. Next, write down the unhealthy distractions that tempt you. Maybe you’re too quick to pour yourself a drink, open the fridge, or visit the bakery when you...