Picture this morning scenario: You oversleep, rushing out of bed and trying desperately to get breakfast together as you throw on your clothes and gather your work stuff together. Just as you pour your cup of coffee, you realize you burned the toast. For this reason, you spend another ten minutes hunting out the bread, toasting it, buttering it, and eating it as you head out the door. It’s a frustrating situation, but the burnt toast theory asks: What if this inconvenience is a good thing? What if those extra ten minutes saved you from being involved in a car accident? Below, explore this TikTok theory and consider its potential implications for you. 

What is burnt toast theory?

Where did the burnt toast theory originate?

The burnt toast theory began cropping up as a TikTok trend around 2023. Taking the original burnt toast story, burning the toast prevents you from getting into a car accident; others expanded the idea into other life situations. What if breaking a glass leads to getting a promotion? What if losing your keys leads to renewing an old friendship?

This theory is a form of situational reframing that can be used to view events from a more positive perspective, similar to a common technique employed for managing road rage anger. If you are cut off by a speeder, rather than labeling them as a thoughtless risk-taker, you might assume they have a medical emergency or are in a rush to save someone’s life. 

Is the 'burnt toast' theory considered toxic positivity?

Taking the idea that a bad situation can be viewed in a more positive light may lead some to wonder whether this theory is a form of toxic positivity. Toxic positivity is the belief that, regardless of the difficulty of a situation, people should maintain a consistently positive mindset about it. While burnt toast theory is meant to foster positivity, it’s not often considered toxic.  

How toxic positivity can be harmful

Toxic positivity can be dismissive of people who are experiencing trauma. This technique can lead to shame rather than validation when people are having a difficult time. It also acts as an avoidance mechanism. When people engage in toxic positivity, they hold themselves apart from a situation or emotion that makes them feel uncomfortable. Doing so may prevent emotional growth.

While the burnt toast theory encourages looking at negative situations in a positive light, as long as it is not forced upon oneself or others, it can be viewed as more of an optimistic mindset rather than an enforced toxic positivity. This concept is not meant to avoid feeling bad but to offer a more positive spin on a frustrating situation. 

How burnt toast theory can foster a growth mindset and mental health 

The “burnt toast theory” is used to encourage individuals to “trust the process” and focus on the bigger picture rather than dwelling on minor annoyances. 

Cognitive restructuring for mental health and a growth mindset 

Cognitive restructuring for mental health and a growth mindset 

Researchers believe that human beings evolved to be more biologically inclined to look at negative aspects of a situation as a survival mechanism. 

However, in the modern world, human beings are no longer in constant danger, which can leave this survival sense to require additional thinking. For Example:

• Identifying a tendency to worry about setbacks that are not truly harmful and then making a conscious effort to reframe them in a way that is more helpful can foster a more authentic and optimistic mindset. 
• Research shows that optimistic individuals are often more solution-oriented and mentally resilient, and they experience less anxiety and fewer symptoms of physical illness. 
• Constant negative reinforcement can have adverse effects on mental health

Using small changes to shift your mindset

The type of mindfulness promoted by the burnt toast theory can be an effective technique for stopping yourself from sweating the small things in life. This point of view is not necessarily unrealistic, and yet it can help individuals realize that a moment of frustration is not the end of the world. By taking a moment during annoying times to reset, you may build resilience to these annoyances and become more optimistic over time. 

Benefits of burnt toast theory on personal growth 

Burnt toast theory is a form of mindfulness that can help an individual in the following areas: 

• Practicing gratitude through gratitude practices like journaling 
• Promoting mindfulness in thoughts and actions
• Training persistence
• Maintaining a healthy mindset during challenging times
• Gaining a sense of perspective when situations go wrong

How to practice burnt toast theory in your own life

To apply the burnt toast theory in your own life, be mindful of your thoughts and feelings. Next time you feel frustrated, inconvenienced, or annoyed by a situation in your life, take a moment to intentionally reframe your thought process and decide why you are grateful for that moment. 

You can practice gratitude by:

•  speaking your thoughts out loud or by recording them in a journal.
• Embracing your creative side with writing, drawing, or brainstorming about your dreams
• Consider when your day or event could have turned into the burned bread of your life, but over time you were able to reframe that event in a positive light.

Therapy for personal growth

Working with a therapist is another way to learn to reframe your thinking and live a more authentically positive life. Therapy is not solely for treating mental health conditions or healing trauma; it can also help individuals set life goals and focus on personal growth. For example, cognitive-behavioral therapy (CBT) is a particularly practical evidence-based therapeutic approach that promotes cognitive restructuring by identifying and reframing unhelpful thought patterns. This process can be beneficial in developing mental resilience and managing stress during challenging times. 

For busy individuals who may not have time to attend in-person sessions or those who lack access to therapists nearby, online therapy can provide a convenient and effective solution. Research shows that online therapy can be as effective as in-person therapy. With an online platform like BetterHelp, you can complete an online questionnaire to be matched with a therapist who meets your personal needs. You can then attend sessions through video conferencing, phone, or live chat from the comfort of your own home or office.