Life can sometimes feel like a long list of things to do, things to worry about and things that haven’t quite gone to plan.
When we’re busy, stressed or overwhelmed, it’s easy for our attention to become focused on what’s going wrong. The good news is that our brains are naturally adaptable, and with a little practice, we can become better at noticing the positive moments that are already there.
Positivity doesn’t mean pretending everything is fine, finding positivity isn’t about forcing yourself to be happy all the time or ignoring difficult emotions.
It’s about learning to notice the small things that make life feel good, even when everything isn’t perfect. It’s about listening to the positive voice inside rather than the negative one.
It might be:
Enjoying that first cup of coffee in the morning.
Going for a walk and enjoying the fresh air.
Having a lovely conversation with someone you care about.
Noticing the sunshine after a grey morning.
Belly laughing at something completely silly.
Getting into bed at the end of a busy day and feeling that sense of relief.
These moments might seem insignificant, but they matter because what we focus on matters.
Our brains are very good at looking for things that confirm what we’re already expecting.
If we’re constantly looking for problems, our attention becomes very good at finding them.
But we can also practice looking for things that are going well.
Try this simple exercise at the end of each day:
Ask yourself: “What went well today?”
It doesn’t need to be something huge.
Perhaps you handled a difficult situation better than you expected. Maybe you had a good cup of tea, got outside, finished something you’ve been putting off or simply had five minutes where you felt calm.
Take a moment to acknowledge it.
Over time, this can help train your attention towards the positive experiences that might otherwise pass unnoticed.
Try a “three good things” exercise
Tonight, before you go to sleep, think of three things that were good about your day.
They could be tiny.
Then ask yourself:
What did I enjoy?
What made me smile?
What am I grateful for?
You don’t need to write an essay. A few words are enough.
The aim isn’t to have a “perfect” positive mindset. It’s simply to give your brain some time to notice the good stuff too.
Be kind to yourself
Sometimes we’re much harder on ourselves than we would ever be on somebody else.
If you’ve had a difficult day, try asking:
“What would I say to a friend who was feeling like this?”
Then see if you can offer yourself some of the same kindness.
You don’t have to have everything figured out.
You don’t have to be positive every minute.
And you don’t have to wait for life to become perfect before allowing yourself to notice the good things that are already there.
A little challenge for this week
Each day, deliberately notice one small positive moment.
Pause.
Take it in.
And let yourself enjoy it.
Because sometimes positivity isn’t about changing your whole life.
It’s simply about noticing more of the moments that make life worth living.
If stress, anxiety or overthinking are making it difficult to enjoy everyday life, Solution Focused Hypnotherapy can help you develop new ways of thinking and responding, which can change your world.