Noticing the Positive

Good things are happening around us all the time — we just don’t always notice them. And even when we do, we often move right past them without really taking them in. It might be something small, like flowers blooming in your neighbour’s garden, your favourite song coming on your playlist, a full tank of gas, or finishing a school assignment or project at work.

Taking the time to notice small, positive moments can help bring more balance to your mood. Life is rarely all good or all bad — both are usually happening at the same time. Practicing this kind of noticing can gently remind us of that balance. To help turn small, good moments into positive experiences, try this simple exercise:

1. Bring to mind something positive — a recent or past experience, something you value, or a person you care about.

2. Pause and stay with this experience for 5 to 20 seconds (or longer if it feels helpful)

3. Notice what you feel — emotionally and physically — and allow those sensations of warmth, ease, and appreciation to settle in and expand. 

Over time, these small pauses can help you develop the habit of noticing the good things that are still present, even alongside life’s challenges.

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Siobhan Marko is a Social Worker and Psychotherapist based in Toronto’s Bloor West–High Park area. With over 20 years of experience, she helps adults and adolescents overcome anxiety, depression, stress, burnout, and life transitions. Using CBT and mindfulness-based approaches, she provides practical tools to support meaningful change. Book a consultation call and discover what you’re truly capable of.