The Power of Perspective: A Simple Practice to See the Silver Lining

Humans are biologically hard-wired to seek out the negative in the world. A phenomenon called the “negativity bias” is an evolutionarily pre-programmed cognitive bias that makes us more attuned to negative stimuli in our environment and more likely to dwell on these events.

From an evolutionary standpoint, this bias makes sense. If there was a threat of predators pouncing at any moment or a chance that viable food and water would be scarce, hyper-awareness of potential dangers would aid in survival. However, in modern society, this trait no longer serves its original beneficial function. As modern-day stressors have shifted from life-or-death scenarios to concerns about career, family, and relationships, evolutionary mismatch takes hold. A trait that once helped protect us from predators and dangerous situations now increases our risk for negative mood states and rumination.

Although it may not be possible to completely rewire this ingrained tendency, psychologists have developed tools to help shift thinking patterns to be more neutral or even positive—especially for those predisposed to negative thinking.

Harvard professor, author, and motivational speaker Arthur C. Brooks is one of the experts who has turned the negativity bias on its head. He presents a highly effective method for challenging our default negative thinking: the “failure and disappointment journal.” The protocol he outlines is simple yet powerful:

Every time you experience something that feels like a loss, a disappointment, or a source of suffering, write it down. The key is to leave two blank lines below each failure. A month later, come back to the first line that you wrote about the failure and write down something that you learned from it. Three months later, come back to the second line and write down a positive outcome that happened because of that disappointment.

This practice works because it gradually shifts how your brain perceives negative events. Failures—things people typically dwell on—become opportunities for learning. Instead of ruminating, you begin to actively look for the positives that emerge over time.

Here’s a practical breakdown of implementing the “failure and disappointment journal” in your daily life:

Step 1: Choose your format

• Decide whether you want a physical notebook to write down your failures in, or if you would prefer a digital form either in your Notes app, Google Docs, or Voice Memo.

Step 2: Set up your entry

• •  Format your entry in a way that makes sense to you
  • For example:
    • Date – to keep track of the event and your reflections
    • The event – briefly write out the disappointment, struggle, or failure
    • Two Blank Lines – leave two lines open to be filled in for your one and three month reflections
  • Sample entry:

• Date: Feb 1, 2025

• The event: Messed up on my work briefing in front of my boss and a conference room full of co-workers. Felt like an air-head and embarrassed. 

• March 1 reflection: 

• May 1 reflection: 

Step 3: Set up a time to reflect

• Although the failures may not come at predictable times, set out a time each month and three months from your first recording to reflect back on them.
• Set reminders on your phone to revisit each entry one month and three months later.

Why it works:

The “failure and disappointment journal” is a more structured alternative to traditional gratitude journaling. One of the main benefits is that it gives individuals a more guided, intentional way to organize their thoughts and reframe negative thinking. Understanding that our tendency to dwell on negativity is evolutionary ingrained can also help people shift their mindset. While the bias is pre-wired,  it can be challenged and overridden through deliberate practice and methods like this one.