How the Broaden and Build Theory Can Fuel Creativity

What if I told you that your emotions, if managed well, can help you experience greater creativity? It might sound a bit “woo-woo,” but there’s real science behind it. 

The broaden-and-build theory, developed by psychologist Barbara Fredrickson, provides an interesting framework for understanding how positive emotions improve creativity and drive innovation. 

This article will explore the research behind this theory and offer practical strategies that will help you use positive emotions to fuel your creativity.

What is the Broaden and Build Theory and How Does it Relate to Creativity?

Developed by psychologist Barbara Fredrickson, the broaden-and-build theory proposes that positive emotions, such as joy, interest, contentment, and inspiration, do much more than just make us feel good. 

They actually broaden our cognitive scope, opening our minds to new possibilities and expanding our range of thoughts and actions. This “broadening” effect is what spurs creativity.

When you’re feeling stressed or anxious, your focus narrows. You’re in survival mode, and your brain is primarily concerned with addressing the immediate threat. This narrowed mindset is not conducive to creative thinking, which requires flexibility, exploration, and the ability to make connections between seemingly unrelated ideas.

Positive emotions, on the other hand, have the opposite effect. They broaden our perspective, allowing us to see a wider range of options, consider alternative viewpoints, and make novel associations. 

This expanded awareness is the fertile ground from which creativity springs. We are more playful and experimental when we are experiencing positive emotions.

The “build” component of the theory highlights that these momentary experiences of broadened thinking, fueled by positive emotions, accumulate over time. They build lasting personal resources, such as resilience, optimism, and a greater capacity for divergent thinking which are all essential ingredients for sustained creativity.

How Positive Emotions Fuel the Creative Process

Here are some specific ways in which positive emotions enhance creativity:

• Enhanced Cognitive Flexibility: Positive emotions increase our ability to switch between different ideas and perspectives. This cognitive flexibility is essential for brainstorming, generating diverse options, and breaking free from rigid thought patterns that can stifle innovation.
• Improved Divergent Thinking: Divergent thinking is the ability to generate multiple, unique solutions to a problem. Positive emotions, particularly joy and interest, enhance divergent thinking skills, leading to more original and imaginative ideas.
• Increased Openness to Experience: When we’re feeling positive, we’re more likely to be curious, adventurous, and open to new experiences. This openness fuels creativity by exposing us to new stimuli, perspectives, and sources of inspiration.
• Stronger Intuition and Insight: When we’re relaxed and feeling good, we tend to be more intuitive. And intuition is often associated with creative breakthroughs. 
• Greater Persistence and Resilience: Creativity often involves facing setbacks and challenges. The resources built through positive emotions, such as optimism and self-efficacy, help us persevere in the face of obstacles and bounce back from failures, which are inevitable parts of the creative process.

Fredrickson’s Top 10 Positive Emotions and Their Role in Creativity

While all positive emotions can contribute to a broadened mindset, Fredrickson identified ten emotions in his broaden and build theory that are particularly potent.

1. Joy: Sparks playfulness, experimentation, and a willingness to explore new ideas.
2. Gratitude: Opens our minds to the good in our lives and fosters appreciation for the resources and support we have, providing a positive foundation for creative endeavors.
3. Serenity: Creates a calm and focused mental state conducive to deep thinking and insightful connections.
4. Interest: Fuels curiosity, exploration, and a desire to learn, leading to new knowledge and inspiration.
5. Hope: Provides the motivation and belief in positive outcomes needed to persevere with challenging creative projects.
6. Pride (Esteem): can boost confidence in our abilities, encouraging us to take creative risks.
7. Amusement: Lightens the mood, reduces stress, and can lead to unexpected and humorous creative insights.
8. Inspiration: Provides a powerful surge of motivation and a clear vision for creative projects.
9. Awe: Opens our minds to vastness and complexity, sparking wonder and potentially leading to profound creative breakthroughs.
10. Love: Creates a sense of connection and belonging, which can foster collaboration and inspire creative work that benefits others.

Related post: Sleep and Creativity: How a Good Night’s Rest Can Unlock Your Inner Muse

Practical Strategies for Cultivating Positive Emotions to Boost Creativity

The good news is that we can actively cultivate positive emotions in our daily lives. This creates a more fertile ground for creativity to flourish. Here are some evidence-based strategies:

• Keep a Creativity Note: Dedicate a note/journal to capturing ideas, inspirations, and reflections. Use it to explore your thoughts and feelings, and to track your creative progress.
• Practice Mindfulness: Pay attention to the present moment without judgment. Mindfulness can help you appreciate the small joys in life and reduce stress, creating a more positive emotional state.
• Engage in Activities that Spark Joy: Make time for hobbies and activities that you genuinely enjoy, whether it’s painting, playing music, spending time in nature, or simply reading a good book.
• Seek Out Inspiration: Expose yourself to new ideas, art, music, and perspectives. Visit museums, attend concerts, read widely, and converse with people who inspire you.
• Cultivate Gratitude: Take time each day to reflect on the things you’re grateful for. Keep a gratitude journal, write thank-you notes, or simply express your appreciation to others.
• Embrace Playfulness: Don’t be afraid to experiment, make mistakes, and have fun with your creative pursuits. A playful attitude can unlock new possibilities and lead to unexpected breakthroughs.
• Practice Self-Compassion: Be kind to yourself, especially when facing creative challenges. Treat yourself with the same understanding and encouragement that you would offer a friend.

Conclusion

The broaden and build theory helps us understand the critical role positive emotions play in fostering creativity. By consciously cultivating positive emotions in our daily lives, we can expand our cognitive horizons, unlock higher levels of creativity, and build a reservoir of personal resources that will support us on our creative journey.

So, the next time you’re feeling stuck or uninspired, remember the power of positivity. 

What are your favorite ways to spark positive emotions and boost your creativity? Share your tips and experiences in the comments below!