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Most of our daily thoughts are negative, but experts recommend a 10-second brain training technique for reversing this tendency. Neuropsychologists and mental health specialists have identified a method called "installation" that shows promise in reducing negative thoughts by deliberately extending positive experiences in the brain.
The method, developed by neuropsychologist Rick Hanson, Ph.D., focuses on deliberately extending positive experiences to create lasting changes in the brain's neural pathways.
"Without this installation — without the transfer of the experience from short-term memory buffers to long-term storage — beneficial experiences such as feeling cared about are momentarily pleasant but have no lasting value," Hanson said. "There is no learning, no growth, no change for the better."
The technique builds on research showing humans have an innate negativity bias. This bias makes people more likely to focus on and remember negative experiences rather than positive ones. While this bias served an evolutionary purpose in helping ancestors avoid dangers, it can lead to persistent negative thinking patterns in modern life.
Brain training specialist and certified hypnotherapist Emilie Leyes, who teaches the installation method, said the technique has transformed her approach to managing negative thoughts.
"My life completely changed, and my mind was completely blown when I learned that it was possible to use this little brain trick to stop my mind from thinking so negatively all the time," Leyes said.
The installation process involves two key stages: activation and installation. During activation, a person experiences something positive or negative. The installation stage occurs when that experience becomes stored in long-term memory.
According to Hanson, negative experiences typically install automatically due to evolutionary programming. However, positive experiences require intentional effort to create lasting impact.
The technique involves taking five to 10 seconds or longer to experience positive moments when they occur fully. This could include savoring enjoyable food, appreciating a peaceful walk, or focusing on the pleasure of spending time with friends.
"The longer and more intensely those neurons fire together, the more they will be wiring this inner strength into your brain," Hanson said.
Leyes explained that consistent practice of the installation technique can help reshape thought patterns over time.
"You are growing that emotional response to that positive experience, which over time can balance out that negativity bias," Leyes said. "And it is actually priming the brain to take in more good experiences as they come."
The negativity bias can manifest in various ways, such as fixing a single criticism within an otherwise positive work review or repeatedly focusing on past embarrassing moments despite numerous successful social interactions.
"If you find yourself thinking negatively, it is not your fault — your brain is wired that way," Leyes said. "The good news is, you can actually counteract this negativity bias and change the way your brain functions."
Research in neuroplasticity, the brain's ability to form new neural connections throughout life, supports the potential for such cognitive retraining techniques. This scientific understanding has increased interest in methods to help people develop more balanced thought patterns.
Mental health professionals note that while installation and similar techniques can be helpful tools for managing negative thinking, individuals experiencing persistent negative thoughts or mental health concerns should consult with qualified healthcare providers for comprehensive evaluation and treatment options.
The technique represents one of many approaches being studied and implemented in the growing field of neuroplasticity-based interventions for mental well-being and cognitive health.
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