The Zoom-Out Method: Scientifically Proven Techniques to Overcome Bad Days

The secret to deal with bad days and setbacks?

Zooming out.

But how do you do it?

Well, here’s your advanced guide to zooming out.

Layoff, death in the family, failed project… Bad days happen. But as the famous philosopher Ryan Reynolds (of Deadpool fame) said:

“Any kind of crisis can be good. It wakes you up.”

But how do we wake up and see the bigger picture? Let’s dive into the science.

In 2008, psychologists at Columbia showed participants pictures depicting human suffering. War victims, abuse victims — gruesome stuff. They asked half to focus on their feelings. And half to adopt a distant perspective, thinking how they would advise a friend.

Then they tested participants’ emotions: Heart rate, skin response, self ratings. Those who thought of advising a friend did better. Calmer, less sweaty, more positive. The takeaway?

Technique 1: Imagine giving advice to a friend in your shoes.

The second study worth diving into was done by Northwestern researchers in 2009. They asked participants to brainstorm. Half were instructed to imagine themselves one year in the future. The other half were instructed to focus on the present.

You guessed it: The participants who thought of themselves in the future generated more — and more original — ideas. The researchers found zooming out helps activate abstract thinking & broadens your perspective. The takeaway?

Technique 2: Imagine yourself a year from now.

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The final study worth knowing was conducted by Sonja Lyubomirsky and published in “The How of Happiness.” She asked a third of participants to write down 5 things they were grateful for weekly for 10 weeks. The other third wrote down hassles. And the final third events.

The group that wrote down what they were grateful for reported significant increases in happiness and life satisfaction. Lyubomirsky concluded gratitude counteracts our tendency to adapt to the positive. The takeaway?

Technique 3: Practice gratitude for what you have

So we now have 3 techniques, backed by science, to help you zoom out:

1. Imagine advising a friend
2. Picture yourself a year from now
3. Find things to be grateful for

These sound like “common sense.” But in the moment of disappointment, they’re mighty hard to do. Carry these techniques with you into battle.

On that next bad day — which is inevitable — do as Reggie Watts says (musician on James Corden’s the late late show):

“When in doubt, zoom out.”

Don’t let a bad day distract you from all the progress you’ve made.