You’ve heard about the power of positive thinking and the perils of negative thinking, but when it comes to your ability to reach goals or make dreams happen, the polarities of positive and negative thinking may matter less than getting the friction right between them.

In her HBR article, Gabrielle Oettingen, professor of psychology at NYU and University of Hamburg who has studied human motivation for twenty years, suggests that while negative thinking will never deliver you at the doorstep to your next goal, positive thinking – especially in the form of fantasizing about outcomes – hides some dangerous pitfalls that could keep you from the stairs.

Positive Outcome versus Pursuit

Achieving a goal takes some muster in walking the steps to get there. Even if they are small steps, it’s important to energize yourself towards taking them.

In their research paper, Kappes & Oettingen discuss that “positive fantasies do not lead people to anticipate having to exert cumbersome effort. Instead, positive fantasies allow people to embellish idealized paths to idealized future outcomes.”

Imagining yourself having already coasted without obstacle to your goal can be counterproductive. You mentally feel as though you’ve already arrived at your goal in the present moment, so you relax rather than energize. This can “obscure the need to invest effort in tasks that demand effort.”

Kappes & Oettingen found that fantasizing about a positive outcome can inhibit generating the energy you need to pursue it. They observed that positive fantasies about outcomes created lower physiological (systolic blood pressure) and behavioral energization than negative or neutral fantasies. The research showed “a causal relationship between positive fantasies about desired futures and low energy devoted to their realization.”

As Oettingen writes in HBR, “You’re less motivated to buck up and make the strong, persistent effort that is usually required to realize challenging but feasible wishes.”

They found, “Instead of promoting achievement, positive fantasies will sap job-seekers of the energy to pound the pavement, and drain the lovelorn of the energy to approach the one they like. Fantasies that are less positive – that question whether an ideal future can be achieved, and that depict obstacles, problems, and setbacks – should be more beneficial for mustering the energy needed to attain actual success.”

Easy versus Hard Steps

In further research, Kappes, Sharma & Oettingen found that when potential donors to charitable causes were encouraged to fantasize an ideal resolution to a current problem, they were less willing to put bigger and meaningful resources into actually helping address the problem.

When the demands for time or money were easy, or required relatively few resources, the positive thinkers were in step with the control group. But when the problem asked for more commitment from them – more time, more money, more effort – they folded. Since they’d already fantasized the ideal future as true, the effort to get there seems “overly demanding” now.

Fantasizing about the ideal outcome can mean not only failing to build up the energy to move towards it but also at some level rejecting that it should require significant energy and resources. That’s no recipe for being the agent of your dreams, wishes, or goals.

Positivity Gone Sour

As Oettingen writes in the European Review of Social Psychology, fantasies about attaining a positive future predict low effort and little success. What happens when you fantasize that a future outcome is highly accessible to you and yet your reality fails to meet it – possibly because you never harnessed the necessary drive and resolve to get there?

The opposite of positivity. The more we fail to reach the outcomes we believe should be accessible to us, the more it grinds us down. Oettingen notes, “Low effort and little success translate into more depressive symptoms over time.” This is whether it comes to an external goal (writing that book) or a personal desire (creating more healthy boundaries).

Unrealistic optimism has a habit of ending in hurt, when success doesn’t walk on over and take you by the hand to skip away into tomorrow, the way it did (kind of) in your mind.

“Mental Contrasting” – Put the Positivity into the Process

Rather than solely “indulging” in thoughts of a positive future or solely “dwelling” in the obstacles of a present reality, Oettingen has put forth both in papers and in her book Rethinking Positive Thinking: Inside the New Science of Motivation that the power is in “mentally contrasting” the two.

Oettingen developed the process “W-O-O-P”: “Wish-Outcome-Obstacle-Plan.” Her book applies this process to three areas: health, personal and professional relationships, and performing at work.

Step #1 Wish

First, you bring the wish you have for the future to mind, a goal or change that is challenging but possible to achieve in a certain time frame. Maybe it’s getting the lead role on a project team.

Steo #2 Outcome

Second, you let your mind run with fantasizing about the future if your wish came true – what does the best possible outcome feel like? Maybe you imagine yourself in the position and handling it brilliantly, feeling confident and strong.

Step #3 Obstacle

Then, you mentally elaborate on the current reality that stands in the way of realizing this future – what obstacles exist? Bringing up obstacles isn’t negativity – it’s taking a glance at the map so you plan your route strategically. Oettingen advises to ask yourself, “”What is it in me that stands in the way?” simply because you can’t control others. Maybe you realize you have a tendency to undermine the critical role you play in the team’s success because you focus on enabling them.

Step #4 Plan

Make a plan for how you can overcome the obstacle. When it comes to overcoming ingrained behaviors or dealing with specific obstacle scenarios, Oettingen suggests using an implementation intervention such as an “if/then” statement. For example, “If I talk about the team’s success, I’ll play up my personal approach to getting the best results from a team.”

Through Mental Contrasting, Oettingen and Schwörer argue that you are now linking the future to the reality: “It creates determined goal pursuit, reveals the critical situation (obstacle of reality), and links the reality with the instrumental action to overcome the reality (goal-directed action).”

If you have high expectations on being able to overcome the reality, this leads to increased effort, more engagement, and hence more success. The positivity comes in being able to envision yourself taking agency in overcoming the obstacles to make your wish attainable.

On the other hand, if the “WOOP” practice reveals low expectations in being able to overcome obstacles, you may want to discern to put your resources and attention elsewhere.

When we hone our positive thinking power towards our ability to take each necessary step towards our wishes – even the challenging ones that ask for our strength, humility, or perseverance- then positivity can stop being only a beacon in the distance, or a warm feeling for something we’ve yet to do, and become a guiding light that keeps us moving on the path to what we most want.

By Aimee Hansen