Negativity Bias: Why Your Glass at Work Is Always Half-Empty
You know that feeling when you have done a lot right, but all you can think about is the one thing that went wrong? Maybe a presentation went well, a teammate appreciated your help and yet your mind keeps replaying that tiny mistake from three days ago.
Our brains are wired to notice problems first. It helped our ancestors survive. But at work, it can quietly sap motivation, trust, and teamwork. The good news? Once we catch ourselves, we can start noticing wins, learning from mistakes, and slowly build a healthier, more balanced way to tackle each day.
one negative comment ruining the whole day
We have all been there. Someone gives us five compliments and one criticism, and somehow, we only remember the criticism. It is not just you, it is how our brains work.
The human brain is built to spot risks and threats. In prehistoric times this helped keep us safe. At work it means we notice what is broken more than what is working.
On a biological level, negative events trigger stronger and faster activity in the amygdala, the brain’s “alarm center.” They also release more cortisol, the stress hormone, which makes the memory stick longer and feel heavier. Positive experiences, on the other hand, need to be consciously repeated or savored for the brain to register them with the same intensity.
always chasing what is wrong
Negativity bias often shows up as focusing on fears, anxieties, or small mistakes while overlooking the dozens of things that go right. You notice gaps instead of progress, your glass always feels half-empty.
Sometimes it is a colleague who always sees the worst-case scenario:
- “This change will never work.”
- “They are going to fire her.”
- “This will fail for sure.”
- “They’ll cheat us somehow.”
- "He will never accept my offer."
- "I won't get this promotion." etc.
Even when results are positive, their focus is on what could go wrong next. Negativity spreads like ripples in a pond. Other team members may start feeling drained, and creativity and collaboration shrink.
Striving for improvement, being aware of potential risks and considering different scenarios is important, it helps you stay prepared and make better decisions. But when the focus is always on what could go wrong or what is missing, constant negativity can quietly shape the morale of everyone around you.
the complaining trap
We all do it - complain about the weather, traffic, work, or that one person who never replies to emails. Complaining feels good in the moment as it is a quick way to vent frustration and connect with others over shared annoyances. But it is also one of the most common expressions of negativity bias.
When we complain, we reinforce neural pathways that favour negative thinking, making it easier to notice problems and harder to appreciate positives. The more we complain, the more our brains get used to spotting what is wrong instead of what is right. While venting can provide momentary relief, habitual complaining trains the brain to expect disappointment and perceive the world through a critical lens.
Neuroscientist Dr. Rick Hanson explains that the brain is “like Velcro for the negative and Teflon for the positive", meaning negative experiences stick more easily and shape our mental wiring.
Over time, this can amplify stress, strain relationships, and create a feedback loop where negativity becomes our default mode of interpretation. Recognizing when we are complaining and consciously shifting toward problem-solving or gratitude helps to weaken this bias and restore emotional balance.
shifting the balance: small steps to break the bias
Even tiny habits can help your brain notice the positive. Jot a quick gratitude note, celebrate a small win, or give yourself a pat on the back. These simple actions send signals that your brain actually wires in. Neuroscience shows that doing this strengthens the areas that regulate emotions while calming the “alarm center” that tends to fixate on problems.
So, how can you rewire your brain for positivity?
- Write down things you are thankful for. It activates brain regions associated with reward, enhancing feelings of contentment and emotional well-being.
- Recognize and celebrate small achievements to boost motivation and reinforce positive behavior.
- Be kind to yourself during challenging times. It will reduce stress and promote emotional resilience.
- Practise mindfulness to increase awareness of the present moment, reduce anxiety and improve emotional regulation.
- Express gratitude to others regularly to strengthen relationships and enhance feelings of social support.
start small, think big
By consistently practicing small habits (you have to choose/find these that work for you), you can shift your focus from what is wrong to what is right, fostering a more positive and resilient approach. The mindset you bring to work does not just shape your own motivation - it quietly influences the energy, confidence, and collaboration of everyone around you. At the end of the day, the choice is yours: let your brain replay only the setbacks and risks, or remind yourself of the effort, learning, and wins along the way.