Linking is a powerful method. The brain learns through association, and when two things are held in awareness at the same time, they affect each othe… - Rick Hanson

Simply having useful, enjoyable experiences is not enough.

Breathe in such a way that your inhalation and exhalation are the same duration; for example, count one, two, three, four in your mind while inhaling, and one, two, three, four while exhaling. At the same time, imagine or sense that you’re breathing in and out through the area of your heart. As you breathe evenly through your heart, call to mind a pleasant, heartfelt emotion such as gratitude, kindness, or love — perhaps by thinking about a happy time, being with your children, appreciation for the good things in your life, or a pet. You can also imagine this feeling moving through your heart as part of the breath. Try this for a minute or longer — you’ll probably be quite struck by the results.

Negative experiences create vicious cycles by making you pessimistic, overreactive, and inclined to go negative yourself.