27/12/2025
🙋♀️ Hands up if you go to the negative before the positive?
Yep… you’re not alone.
As we head into 2026, I’ve been thinking a lot about something called negativity bias — and how quietly it can shape our thoughts, emotions, and decisions without us even realising.
So what is negativity bias?
It’s our brain’s natural tendency to notice and hold onto the negative more than the positive.
Back in the day, this kept humans safe.
Now? It often just keeps us stuck.
You might notice it when:
• One critical comment outweighs ten kind ones
• You replay awkward moments but forget what went well
• You focus on what’s unfinished instead of what you have achieved
• You assume the worst “just in case”
• You feel behind… even when you’ve made huge progress
• One hard day colours your whole week
If you’re a helper, a parent, a perfectionist, or someone who genuinely cares (👋), this bias can be LOUD.
⚠️ Why it matters going into 2026
Left unchecked, negativity bias can fuel burnout, self-criticism, and keep us in survival mode.
And this isn’t about “thinking positive” — it’s about thinking more accurately and more kindly.
A few gentle practices I’m taking into 2026:
1️⃣ Name it
“This feels like my negativity bias talking.”
Even naming it creates space.
2️⃣ Balance, don’t erase
What’s one thing that went okay today?
What evidence do I actually have for this thought?
3️⃣ Track what’s working
Our brains don’t do this automatically.
Write it down. Say it out loud. Let it land.
4️⃣ Be mindful of mental time travel
Negativity bias loves rewriting the past and catastrophising the future.
Bring it back to: What’s actually happening right now?
5️⃣ Practise ‘good enough’
Not perfect. Not exceptional.
Just good enough is safe for our nervous systems.
✨ A reframe for 2026:
Instead of asking “What could go wrong?”
Try asking “What deserves my energy this year?”
Negativity bias doesn’t disappear — but awareness loosens its grip.
And that creates space for presence, self-trust, and a kinder inner voice 💛
