Noticing the good things

It's easy to miss the positives that happen each day. That’s because we remember what we focus on. Let me illustrate what I mean. Look around the room you’re in and notice the blue things. Now look at the computer screen and try to remember what red things are in the room. Chances are you can’t remember many because you weren’t focused on them. It’s the same with good things. Focusing leads to noticing. And it's noticing the good things that has a positive impact on mood.

Here are some questions that can help with focusing on and remembering good things that happen:

• What social events did you attend in the last week? Who did you talk to there?
• What have you eaten that was yummy?
• Have you listened to anything that brought you pleasure e.g. birdsong, music, waves, rain on the roof?
• Have you sat in the sun, or a hot bath, or had a massage or some other pleasurable sensual experience?
• Did you have any enjoyable contact with pets or other animals? I got to scratch a pig’s head yesterday, which was enjoyable in a gross kind of way
• What have you achieved today or in the past few days? Even if it’s small it counts. For me posting letters is a huge achievement because I find it so hard to remember to do it!
• Did you go anywhere? Did anything good happen there? Even if it’s just the same old place you go all the time something nice could have occurred
• What exercise did you do? Was it pleasurable? (even if only because it stopped!)
• Have you seen or read anything beautiful or moving?
• Did you have any enjoyable times with kids (your own or others’) or family members or people you are close to?