2. Be a sponge for positive experiences; savor the small things: Thanks to the negativity bias, Hanson says that negative experiences tend to get stuck in our psyche whereas positive experiences run right through it, like water in a sieve. Part of training yourself to become more optimistic is to practice noticing and holding on the positive things that exist in our everyday lives. Hanson suggests that each day, caregivers should try and find ten instances where they recognize something positive and focus on it for at least ten seconds. It doesn’t have to be anything big—a flower blooming on the bedscoide table, or the sound of a child’s laugh in the distance—things you normally wouldn’t even notice. Pausing to reflect on a positive experience, even if it seems minor, will help you internalize and attach emotion to it, something that Hanson says the brain normally wouldn’t do. This is why simply telling someone to think more positively is often unhelpful, because happy thoughts alone will still lack that emotional component. But Hanson feels that ten seconds, ten times a day, is enough to help you begin to train your brain to hang on to the simple happiness that surrounds even the most dire situations.