For years, the internet has showered us with the mantra: think positive and good things will happen.
If you scroll through your Instagram or Facebook feed, you’re bound to see inspirational quotes plastered across the screen, promising that all it takes is believing in yourself.
“She believed she could, so she did!” is a phrase that we’ve all heard at least a hundred times. It’s everywhere, encouraging us to think positively and visualize success.
But here’s the kicker:
What if this advice is more harmful than helpful?
The truth is, the relentless pursuit of positive thinking might not be all it’s cracked up to be.
Studies are revealing that, in some cases, focusing on optimism and success can actually hinder us—leading to fewer accomplishments and greater frustration.
The Immediate Reward: A Simple Truth
One of the biggest eye-openers in recent research is the idea that positive thinking might not be effective for everyone.
In fact, there’s growing evidence that it can backfire—especially for those who already struggle with low self-esteem.
In the latest episode of Braincraft, Vanessa Hill dives deep into this unexpected truth.
Let’s start with a surprising example.
In one study, participants were asked to repeat the phrase, “I’m a lovable person.”
This is the kind of positive affirmation that’s meant to boost self-esteem, right? But here’s where things get interesting.
Those with low self-esteem felt worse about themselves after repeating the affirmation, while those with higher self-esteem only felt a slight improvement.
Why?
Because, as Vanessa explains, affirmations that feel too disconnected from our reality can make us feel worse, not better.
Repeating affirmations that are too far removed from how we actually view ourselves can have the opposite effect.
The key insight here?
It can amplify feelings of inadequacy, not empower us.
So, does this mean positive thinking is a waste of time?
Not necessarily—but it’s a lot more complicated than the “just think positive” mantra might lead you to believe.
The Pattern Interrupt: Why Positive Thinking Could Be Holding You Back
It’s easy to think that visualizing success will make us work harder to achieve it.
After all, isn’t that the message we get from the world of self-help?
“Picture yourself at the finish line, and you’ll find the strength to get there”—this is what motivational speakers often tell us.
But research is now challenging this widely held belief. Could thinking about success actually cause you to fail?
One study reveals that visualizing success, without considering the steps it takes to get there, can diminish motivation.
When participants simply pictured their future success, their motivation levels actually decreased.
They were less likely to take action toward their goals.
Why?
Because the act of visualizing success may trick our brains into thinking we’ve already accomplished something, reducing the drive to actually do the work.
Moreover, there’s an interesting twist here: people who visualize failure or obstacles sometimes perform better.
In another study, participants who imagined a negative scenario about the upcoming week—perhaps a challenging project or an uncomfortable conversation—actually felt more energized, accomplished more, and achieved their goals.
On the flip side, those who visualized a smooth, easy week often felt drained and failed to meet their objectives.
These findings flip the common narrative that visualizing a perfect outcome is the key to success.
It turns out that imagining potential obstacles or challenges can motivate us to take action and prepare for the hurdles ahead.
This is the part of the brain science we often overlook: when we’re overly optimistic, we might not push ourselves to take the critical, necessary steps toward success.
The Latitude of Acceptance: Why Positive Affirmations Don’t Always Work
The concept of latitudes of acceptance is crucial to understanding why positive thinking sometimes fails.
This psychological theory suggests that messages that are too far removed from our current beliefs are less persuasive and often dismissed by our brains.
For instance, if you struggle with low self-esteem, being told that you’re “lovable” or “worthy” might feel too far off the mark to resonate with you.
Instead of boosting your confidence, such affirmations may feel hollow or even alienating, reinforcing negative self-beliefs rather than changing them.
Vanessa Hill explains that our minds are more likely to accept messages that align with our current reality—those that feel realistic and attainable.
If someone with low self-esteem is told to repeat “I’m lovable,” that affirmation may feel too exaggerated, too distant from their lived experience.
Instead, addressing more grounded, realistic self-beliefs—like “I’m learning to be kind to myself” or “I’m capable of growth”—can create a more effective, motivating shift.
This shift in perspective is backed by research from psychologists who have found that self-compassion and realistic self-talk tend to foster better mental health outcomes than overly idealistic or grandiose affirmations.
When Optimism Can Be Dangerous
While positive thinking certainly has its place, the idea that simply thinking positive will guarantee success is a myth that could hurt your progress.
In fact, studies have shown that blind optimism—without a strategy or consideration of challenges—can be detrimental.
In business, for instance, entrepreneurs who only focus on success and ignore the challenges ahead are less likely to create sustainable ventures.
Psychologist Gabriele Oettingen’s research on mental contrasting suggests that imagining both the positive outcome and the obstacles in the way significantly boosts performance.
Acknowledging barriers, and then working through them, can lead to better outcomes than simply focusing on an idealized, obstacle-free future.
This is why thinking positively without grounding your thoughts in reality can make you feel worse and be less effective.
It’s not about abandoning optimism—it’s about being realistic and acknowledging that success often comes with setbacks, failures, and hard work.
Being too optimistic can inadvertently discourage you from facing those challenges head-on.
A Balanced Approach to Self-Talk: What Works?
So, what can we do with this knowledge?
The secret isn’t to abandon positive thinking altogether—but rather to find balance and strategy in how we approach it.
Here are some practical tips for harnessing the power of your mind without falling into the trap of unrealistic optimism:
- Use affirmations with caution. Instead of repeating exaggerated or disconnected affirmations, try focusing on affirmations that feel authentic to you. Acknowledge where you are and where you want to be, such as: “I’m making progress toward my goals,” or “I have the ability to overcome challenges.”
- Visualize obstacles and solutions. Rather than imagining only success, also think about potential challenges. This doesn’t mean dwelling on failure but preparing for what might go wrong, so you’re mentally ready for anything.
- Focus on small, achievable steps. Rather than expecting a big, positive change to happen overnight, break your goals down into smaller, realistic actions. Celebrate small wins to maintain momentum.
- Practice self-compassion. Instead of beating yourself up when things don’t go as planned, embrace a compassionate mindset. Recognize that growth is a process, and setbacks are part of it.
Conclusion: Rethinking the Power of Positive Thinking
The truth is, positive thinking isn’t a one-size-fits-all solution.
While it can work for some, it’s not the magical cure-all it’s often made out to be.
In fact, blind optimism can lead to frustration and missed opportunities, while a more balanced approach to self-talk and visualization can be far more powerful.
By understanding the science behind how we process thoughts, affirmations, and challenges, we can craft a more effective strategy for achieving our goals—one that recognizes the reality of setbacks, prepares for obstacles, and encourages actionable steps toward progress.
So, next time you hear the phrase “just think positive,” remember that a little realism might just be the secret to your success.
