Broaden-and-Build: Barbara Fredrickson’s Positive Psychology in Action

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In a world that often feels overwhelming—especially for those navigating ADHD—Barbara Fredrickson’s work in positive psychology offers a refreshing shift. Her “Broaden-and-Build” theory doesn’t just explain emotions—it empowers us to live more fully, connect more deeply, and grow from the inside out.

💡 What Is the Broaden-and-Build Theory?

Fredrickson’s theory reveals that positive emotions—like joy, gratitude, serenity, and curiosity—do more than brighten our day. They broaden our awareness, helping us think creatively and act with openness. Over time, these moments build lasting resources: resilience, strong relationships, mental clarity, and even better health.

For those with ADHD, where emotional intensity can be high and unpredictable, the Broaden-and-Build theory offers hope. It shifts the focus from control to possibility—from surviving to thriving.

🌟 Why Positivity Is a Superpower

Negative emotions narrow our focus—think fight or flight. But positive emotions open us up. They help us see new paths, connect ideas, and bond with others. For neurodivergent minds, this emotional expansion can unlock creativity and spontaneity that might otherwise be buried under stress.

Even brief moments of joy—a shared laugh, a beautiful sunset, or a kind word—can ripple outward, creating lasting change.

🛠️ How to Apply the Broaden-and-Build Theory in Daily Life

Here are simple ways to bring Fredrickson’s insights into your everyday routine:

Micro-moments of joy: Listen to music, dance, doodle—whatever sparks joy.
Mindful reflection: Notice what lifts your mood. Can you invite more of it?
Connect with others: Share positivity. It multiplies when given freely.
Explore & create: Try something new. Curiosity builds emotional strength.

🧭 A New Emotional Roadmap

Fredrickson’s work reminds us: emotions aren’t just reactions—they’re tools. They shape how we think, relate, and evolve. For ADHD minds, this is revolutionary. It reframes emotional sensitivity as a strength, not a setback.

So next time you feel a spark of joy, don’t brush it off. Lean in. That spark might be the beginning of something beautiful.

💬 Final Thought on Broaden-and-Build Theory

Emotions are the architecture of our inner world. When we choose to broaden, we begin to build a life that’s not just functional—but flourishing.

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On a Personal Note:

This blog is more than words—it’s my way of creating a life of meaning, purpose, and support for the people I love most: my family.

After years of navigating life’s emotional highs and lows, I realised that what people crave isn’t just information—they want belonging, encouragement, and heart. That’s what I set out to share here.

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Disclaimer:

I am not a doctor so this guide should not be considered a replacement for seeking medical advice. It is also not a substitute for obtaining therapy as other factors, such as trauma, need to be considered.

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