With all the gloom and doom in our world, happiness and positivity can understandably feel rather elusive at times.
But that doesn’t mean we can’t exert some kind of control over our mindset and find real joy and satisfaction. One approach is to make “the expectation effect” work in your favor.
So what exactly is the expectation effect and how can you harness this phenomenon to boost happiness? HuffPost asked experts to break it down.
What is the ‘expectation effect’?
“The expectation effect is this fascinating thing our brains do ― essentially, what we expect to happen influences how we experience what actually happens,” life coach and entrepreneur Tomas Svitorka told HuffPost. “In practical terms, let’s say you expect something to be enjoyable, useful or exciting. Then your brain unconsciously looks for evidence to confirm your expectation. It also filters out or downplays anything that doesn’t match that expectation.”
He emphasized that the expectation effect is different from concepts like wishful thinking, blind optimism or “some woo-woo ‘manifest your destiny’ kind of thing.” Instead, it’s an example of confirmation bias. Put simply, this is just how our brains work.
“It’s the brain’s way of turning your beliefs into reality,” said Erin Meyer, a licensed clinical professional counselor and founder of Mindful Healing Works. “When you expect something to happen, good or bad, your brain and body start to align with that outcome, often without you realizing it.”
She described it as a “built-in prediction system,” influencing the way you feel, act and react to a given situation.
“Notice how you feel when you read the words ‘DMV appointment’ versus ‘Hawaii vacation,’” said therapist Natalie Moore. “When you think about going to the DMV, you’re already likely experiencing dread and frustration, whereas when you think about a tropical vacation, you’re probably feeling excitement and relaxation.”
These kinds of anticipatory feelings affect how we prepare for and experience these situations.
“Of course, the expectation itself doesn’t change what’s happening, but it changes how you show up to it, how you interact, how others respond to you and ultimately what the experience is like for you,” Svitorka said.
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The expectation effect is about how our anticipatory feelings impact our mindset, behavior, interactions and even the outcomes we experience in a given situation.
In this sense, our expectations can inform our reality and our subjective experience of it.
“While you don’t always have control over the exact outcome, your expectations still play a huge rule in shaping it ― through your effort and the good will you bring to it,” said Dr. Sue Varma, the author of “Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being” and a board-certified psychiatrist. “Project negative expectations and you will most likely get them. Life is one big self-fulfilling prophecy. We rise to the level of our expectations and so do our efforts.”
How does the ‘expectation effect hack’ work in terms of boosting happiness?
“Our thoughts and intentions will subconsciously and consciously guide our behaviors and outcomes to produce good things,” said licensed marriage and family therapist Alexandria Tillard-Gates.
The “expectation effect hack” involves simply telling yourself that something will be fun, enjoyable or otherwise positive so that your brain will filter for things that prove yourself right. Thus, you will experience the situation more positively.
“Use the DMV trip as an example,” Moore said. “When you notice yourself dreading the upcoming appointment, practice a new line of thinking. Instead of saying to yourself ‘That is going to be so boring,’ challenge yourself to imagine a more desirable outcome such as striking up an interesting conversation with a stranger, drinking a favorite beverage you picked up on the way or bringing a book you can’t set down.”
Being intentional makes a massive difference. Svitorka has led workshops about staying positive, which involved harnessing the expectation effect to boost happiness. Speaking to HuffPost, he recalled one person objecting to the tactic by arguing that it’s just a way to “fool” yourself into thinking everything is positive. His response: Well, not quite.
“So is focusing on everything that’s wrong. Both are biased,” Svitorka said. “Every situation has a spectrum of how we can interpret it, from miserable to OK to downright hilarious. We always pick a view or bias, even if we don’t realize it. So if you can choose your bias, why not choose the one that helps you enjoy life a bit more? It’s not delusion. It’s an intentional attitude towards life.”
Meyer said she’s observed the power of this approach in her clinical work and personal life.
“Your thoughts are incredibly powerful,” she said. “They’re not just mental, they carry energy. Whether you’re setting an intention or simply choosing to believe in a more positive outcome, you’re influencing how your brain, body and life respond. The moment you start to expect better outcomes, your nervous system starts to calm, your energy shifts, and your decisions follow. It’s not magic, it’s biology and mindset working together.”
Whether you’re attending a social event or embarking on a work project, reminding yourself of good outcomes can boost your mood and give you the motivation you need to rise to the occasion.
“We co-create our reality through the effort, energy, diligence we put forth,” Varma said. “Believe something is possible, you try harder. You try harder, you infinitely increase your chances to achieving it.”
Svitorka gave the example of going to a networking event or party with the expectation that it will be fun and full of interesting people and opportunities.
“You’ll likely smile more, be friendlier, more chatty, curious and receptive,” he said. “As a result, people will see you as more charming, likable and interesting. That small shift in attitude can spark very different conversations, lead to a valuable introduction, a deal, or just you having a much better time. Stack hundreds of those moments over time, and your life trajectory can change.”
He pointed to a quote, often attributed to author and motivational speaker Wayne Dyer, that he believes sums up the expectation effect in a nutshell: “When you change the way you look at things, the things you look at change.”
Thus, even just small examples of this hack can bring enormous and compounding benefits.
“Positive expectations change how you behave, which changes how others respond to you, which, of course, influences how you feel,” Svitorka said. “Most people assume their perception is just a reflection of the world. But it’s often the other way around. Your perception ― and expectation ― shapes your world. And if you can get even a little better at choosing it, moment by moment, that’s not just a ’hack.; That’s a life-changing skill.”
There’s an important caveat you should keep in mind, however.
The expectation effect hack can bring significant benefits like increased confidence, less stress and generally better outcomes in a variety of areas of life.
“The reality is we don’t feel happy and joyous every moment of every day, but those moments and opportunities to find joy and smile are there, we just have to be intentional about finding them,” Tillard-Gates said.
It’s important to keep in mind, however, that tools like the expectation effect cannot defy reality.
“As with everything, if you take it to the extreme, it can morph into blind optimism,” Svitorka said. “The key is to stay realistically optimistic. The expectation effect doesn’t override physics, economics or common sense ― it works as a result of your actions, not instead of them.”
Make sure that your positive mindset and understanding of what could happen don’t become completely unrealistic.
“You have to be flexible with your expectations ― the gap between having champagne taste on a beer budget can get you down,” Varma said. “Let your expectations be slightly aspirational guideposts that motivate you. Too aspirational and you might end up feeling deflated because you feel like you are chasing a moving target.”
Going back to the DMV example, a realistic use of the expectation effect would be to replace your dread about long lines and wait times with the thought that your visit might be a good opportunity for people watching or responding to emails.
“Making your expectations unrealistic ― such as expecting to meet the love of your life at the DMV ― could leave you disappointed if your reality doesn’t meet your high expectations,” Moore said.
You don’t want to let your expectations become too disconnected from action, either. So don’t expect things over which you have no control.
“Instead of ‘The lines at the DMV will be short,’ practice thinking ‘I’ll bring a few things to entertain myself while I’m waiting in line, so I can enjoy myself while I’m there,’” Moore added.
Ultimately, this approach isn’t just manifesting what you want without doing anything to further your goals.
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“It’s not about wishful thinking,” Meyer said. “It’s about aligning your thoughts, energy, and behavior with what you want to experience, while staying present and grounded.”
