Checklist: Everyday Positives

It’s pretty easy to spot the negative stuff. We go about our day buzzing from one thing to another. Not much time is spent looking out for those positive moments. When we do notice them, we quickly forget them and move on to the next dot point on our daily list of bullet points.

But you can change that. Starting right this minute. You can start to notice the positives. You can pluck them out, look at them, think about them, savour them … and soon something will happen. Your brain will start to notice them without effort.

Here’s a great checklist of small positives that can be in front of our noses every day.

  1. That first sip of tea or coffee in the morning

  2. The satisfaction of finishing something you’ve been putting off doing

  3. The warmth when you pull on a sweater/jumper

  4. An unexpected cuddle from someone you love

  5. An unexpected smile from a stranger

  6. Flickering sunshine on a wall

  7. The smell of star jasmine or your favourite flower

  8. A really cold glass of water when you’ve finished some exercise

  9. A glass of water when you’re thirsty

  10. Hearing kids giggling and enjoying themselves

  11. The sound of summer (cicadas)

  12. Fresh snow

  13. Snow flakes falling

  14. Tired muscles after exercise

  15. The smell of freshly washed clothes

  16. Catching yourself with an unhelpful thought and changing it

  17. Sunrise/sunset

  18. Birds chattering

  19. Finishing a work meeting on time and with lots of agreement

  20. Hearing “I love you”

  21. Feeling grateful

  22. Being kind to someone you don’t know

  23. Giving a compliment

  24. Accepting a compliment graciously

  25. Stepping outside your comfort zone

  26. Calming yourself down when you’re feeling a little (or a lot) anxious

  27. Allowing yourself to relax without reprimand

  28. Feeling proud about yourself for something you did

  29. Not dwelling on a mistake you’ve made but learning from it

  30. Noticing when you’re trying to be/do “perfect” and instead letting it go

  31. The smell of toast

  32. Peanut butter on toast (okay - this one is personal but it gives me an enormous positive moment)

  33. Doing some self-care

  34. Exercising

  35. Saying no to something you really do want to say no to i.e. that extra glass of wine or beer

  36. Noticing nature

  37. Being kind to yourself instead of the opposite

  38. Speaking with a close friend

  39. Sun and rain and cloud formations

  40. How dogs look at their owners

I’m sure you can add to this list. It’s endless.

Noticing positives helps you see the good in yourself, others around you, and in the world.

Michelle Carlyle