This is an extremely powerful exercise to shift your attention toward happiness, and it only takes four minutes.
Step one: Get out your journal or a piece of paper and a pen, set a timer for four minutes, and then speed-write everything you can think of that makes you feel contented, centered and capable. Write everything that comes to mind, even if it feels silly. At the end of four minutes, stop. That’s it.
Chances are, just making the list has improved your mood. If not, that’s OK too; some people feel sad afterward when they realize how many of those things are not a regular part of their lives.
Step two (optional): go through your list and circle any things on it that you’re not doing regularly. What’s stopping you? See if you can add one simple joy to your day today.
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