I’m normally a ‘look on the bright side’ kinda person. But lately I’ve been having (far too many) conversations about all the tough stuff in the world that’s happening. E.g. sounds something like this:
Can you believe (we lament together) what’s happening in our world? Far away and right at our door step. More violence. Racism. Wars that ripple into huge divides right here in our local communities. Sky rocketing costs for…everything! Toxic politics. Weather (climate) disasters….and the list (sadly) goes on!
I’ve never before experienced such a constant barrage of downright awful stuff happening in our world and communities. Last week as I tuned into the evening news, there were 9 consecutive stories of local violence and then the anchor said, “Now for our weather.” It’s hard to ignore it. So what do you do? How to protect our wellbeing when stuff is happening outside of our control?
Photo Courtesy of PIxabay – Elisa Riva
Here’s one tiny (yet powerful) habit I’ve been incorporating into my days. It’s not new. But it’s been validated as a powerful antidote in tough times and is something within our control.
I’ve started a “Beauty, Awe, and Goodness (BAG)” daily log.
This is about bringing more intention into what I pay attention to. It is not about ignoring the realities of the day. But rather, making space for noticing and appreciating the good. Without this intention and proactive noticing it is far too easy for the tough stuff to take up space — ALL the space — in our mind and attention. That’s not a healthy thing for anyone.
So what is this all about? It is about noticing and then logging anything that shows up that I deem as beauty, awe, or goodness. And notice the acronym, BAG. I like the idea of putting some positivity into a bag (“put it in the bag”) — this is a great way to build resilience over time.
So It might be noticing a beautiful foliage (this time of year there’s plenty), a beautiful bird, cute dog, adorable child. Or it could be observing a remarkable accomplishment (Olympics/Para Olympics) were awe-inspiring). Recently, I’ve been in awe of some wisdom shared from some extraordinary women I’ve stumbled across (in books, podcasts, meditations) — and in my daily life! Friends, family have offered some pearls of wisdom in some of our conversations and I noted and appreciated them.
Goodness shows up daily. A friend recently brought me some lovely treats when I was feeling under the weather health-wise. Or a stranger showing an act of kindness when a fellow store patron helped someone carry groceries to their car. We can lean in daily as well to create good moments. With those we know and strangers too. Tiny things like letting someone go ahead of you in a busy car line-up. These sound trivial and small but they all add up to some feel good energy.
Notice. Create. Savour….and TINY can be BIG.
Don’t get fooled into thinking you have to go big for anything to count. Tiny micro-moments work BIG time! The key is to accumulate many observations and micro experiences of noticing and appreciating (or creating) some good in your day.
Your Velcro Brain holds on to the Negative.
Rick Hansen (and many other positive psychology sources like Barbara Fredrickson) often speak to the mechanics of our brain. We hold on to the negative more tightly and notice negative more quickly. This is known as the ‘velcro’ effect. Our brain in the limbic area (and amygdala) is constantly tuning in to threat in order to protect us from danger. Back in the day, threats were constant (lions, tigers, and bears oh my!). But today, any perceived threat will do. So the negative, scary news in our world clusters quickly into our brain and consciousness and holds tightly. This constricts us. Stresses us. And narrows our focus and our potential to notice, appreciate other (good) things and experience more wellbeing.
Conversely, positive news which opens us up and is a healthy ‘nutrient’ for our wellbeing is more fragile. So we needs lots more to preserve our wellbeing when there’s a barrage of negative competing for our attention.
Writing it down is more powerful than just noticing it. It more deeply anchors the positive that would otherwise be so fleeting and often taken over by the negative. Setting the intention to write down in a daily log some entries is also important because it sets the intention to notice. It activates your brain to be on alert for the good. Writing things down also gives you a chance to revisit what good showed up in your day — even if there was a load of tough stuff too. This is called ‘savouring’ and your brain does not know or care whether you are experiencing the moment for the first time or repeating it by reading it again. Go for the gusto and get as many positive, micro- moments into your brain as you can!
My Log….
Photo: Eileen Chadnick, Sept 2024.
My log has been filling up with lots of stuff. Much is tiny, but it all counts.
The other day I was on a walk in the ravine across from my house. I was with a friend and having a lovely time of connection. As we walked, I marveled at the beauty of this ravine. It’s smack in the middle of a busy city but within minutes you find yourself in what feels like a ‘magical place’ of nature.
Something caught my eye. Within a cluster of worn, almost dead branches there was a spark of colour. Some beautiful red berries were shooting out from the seemingly dead, worn terrain. It was beautiful visually but also a metaphor for what I’ve just described above.
Pay attention to the colour! The beautiful. The awe-inspiring. The goodness. It might be buried in the tough stuff.
If nature can do it, so can we. We are part of nature.
So? What are you noticing in your days? What beauty, awe, and goodness is showing up? How will you capture it and savour it to create more good in your day? What’s been accumulating positively in your BAG?
TUNE IN TO THE VIDEO – HEAR EILEEN GIVE VOICE TO THE IDEAS EXPRESSED IN THIS ARTICLE!
By The Way...if you are looking for some more ways to boost up your mojo in tough times, you might want to read this article too: The Hope Index – and How to Boost it.
Eileen Chadnick, PCC, of Big Cheese Coaching, is an ICF credentialed coach, a two-time ICF (International Coaching Federation) Prism award winner, who works with leaders (emerging to experienced), and organizations, on navigating, leading and flourishing in times of flux, opportunity and challenge. She is the author of Ease: Manage Overwhelm in Times of Crazy Busy.
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