What Are the 3 P's in Learned Optimism? Discover the Key to a Positive Mindset

The Basics of Learned Optimism

Well, let's start with the basics. Have you ever felt stuck in a negative thought pattern, where everything seems to go wrong? You’re not alone. Many of us get caught in these mental ruts, and it can feel like an endless cycle of bad luck or failure. But what if I told you that you could break free from that cycle? That’s where learned optimism comes in, a concept introduced by psychologist Martin Seligman.

In his groundbreaking work on positive psychology, Seligman identified key factors that can help individuals transform their thinking. One of the core ideas he presents is the 3 P's of learned optimism. These 3 P's help you reframe your thinking and become more resilient to setbacks. Trust me, once you get the hang of these, life becomes a lot more manageable.

What Are the 3 P's in Learned Optimism?

Alright, let's dive into the 3 P's of learned optimism: Personalization, Pervasiveness, and Permanentness. These are the three patterns of thinking that can either help you foster a more optimistic mindset or keep you stuck in negativity.

1. Personalization: Taking Responsibility Without Overdoing It

Let’s talk about personalization first. When things go wrong, do you automatically blame yourself? Or, do you tend to think, “It’s not my fault at all”? This is where personalization comes into play. It’s all about how you attribute causes to events, especially the negative ones.

People with an optimistic mindset tend to see external factors as the cause of negative events. For instance, if you fail at a project, instead of saying, “I’m a failure,” an optimistic person might think, “That task was harder than I thought, and I didn’t prepare as well as I could have.” By doing this, they avoid taking undue responsibility for everything that goes wrong.

Personal Story: My Struggle with Personalization

Honestly, I’ve been guilty of over-personalizing failures in the past. A couple of years ago, I missed out on a big opportunity at work. My immediate thought? "It’s all my fault. I’m just not good enough." That’s the negative side of personalization—feeling like everything that goes wrong is solely on you. But over time, I learned to ask myself, "What else could have influenced this outcome?" And, slowly, I started to break that cycle of self-blame.

2. Pervasiveness: Is It Really That Bad Everywhere?

Next, we have pervasiveness. This one’s tricky because it’s all about generalizing one setback into your entire life. It’s like the classic “everything is falling apart” mentality. So, when something bad happens—say, you get into a fight with a friend—you might think, “My relationships are always doomed.”

Optimistic thinkers avoid this pattern. They understand that just because something went wrong in one area of their life doesn’t mean it will affect everything else. A bad day at work doesn’t mean your entire career is ruined. A failed relationship doesn’t make you a failure at love forever.

My Experience with Pervasiveness

I remember a time when I lost a client at work. I thought, “That’s it, my career is over.” But then, I took a step back and realized: one client loss doesn’t define my entire professional journey. It was just a bump in the road. Realizing this, I could move on much quicker and focus on other opportunities.

By learning to separate isolated events, we can stop letting one bad experience color our entire outlook.

3. Permanentness: Nothing Lasts Forever

Lastly, let’s talk about permanentness. People who see negative events as permanent tend to think, “This is how things will always be,” or “I’ll never get better at this.” If something goes wrong, they assume it will affect them forever. But this thinking is dangerous and really hinders personal growth.

Optimists, on the other hand, see setbacks as temporary. They recognize that bad situations are usually fleeting, and it’s possible to improve with effort over time. If you get rejected from a job, for example, you wouldn’t say, “I’ll never get hired.” Instead, you might think, “I didn’t get the job this time, but I’ll keep learning and trying.”

Breaking Free from Permanentness: A Personal Example

I’ve definitely fallen into the trap of permanent thinking. After a long stretch of rejections from publishers when I was starting out, I thought, “Maybe I’m just not cut out for this.” But with time, I realized that rejection was just a phase, not a permanent roadblock. I decided to keep pushing forward, and eventually, things started to turn around.

How to Start Practicing the 3 P’s of Learned Optimism

Okay, now that you know the 3 P’s, let’s talk about how you can put them into practice. Here’s the thing: learning optimism is a skill, not something you’re born with. You can train your mind to shift from negative to positive thinking.

Focus on External Causes

Start by noticing when you fall into the trap of personalization. If you fail at something, ask yourself: What external factors could have contributed? Recognize that not everything is your fault.

Break Things Down

When faced with a setback, try to keep it in perspective. Instead of thinking, “Everything is going wrong,” break down the issue into smaller pieces. Realize that just because one thing went wrong, it doesn’t mean the entire situation is doomed.

Remind Yourself: This Too Shall Pass

Whenever something negative happens, remind yourself that it’s temporary. You’ve been through tough times before, and you made it through. This mindset helps you keep moving forward with hope instead of feeling stuck.

Conclusion: Embrace the Power of the 3 P's

Learning optimism isn’t an overnight process, but with time and practice, you can train your brain to shift away from negative thinking. The 3 P’s—personalization, pervasiveness, and permanentness—are your tools for creating a more positive and resilient mindset. Honestly, I’ve found that just understanding these concepts has made a huge difference in how I approach challenges. So, give it a try—you might just surprise yourself with how much more optimistic and capable you feel!

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.