The brain is like Velcro for negative experiences and Teflon for positive ones”
~ Rick Hanson, PhD
(neurologist and author of “Hardwiring Happiness”)
The 10-Second Appreciation Pause
Step 1: Stop for just 10 seconds
And here’s the great news… you don’t have to feel calm first. Just pause.
Step 2: Let your eyes land on one thing that feels 1% more pleasant, supportive, comforting, steady, or brings a hint of ease.
It will be small:
- The warmth of your coffee
- A comfortable chair
- A plant
- A colour you like
- A soft texture
- A song playing in the background
- The way the light hits the wall or comes through a window
- The fresh, sweet or comforting smell of a candle, flowers, hot tea
Small counts.
Small is actually the whole point.
Step 3: As you look at the things, whisper or think… “This matters”
That’s it.
No big emotional shift needed.
No pressure to feel grateful.
Just acknowledging that something in your environment is supporting you.
BONUS: Say out loud or write down
“Right now, I notice _________,
and that feels ___________.”
Examples:
- “Right now, I notice the warmth of me tea, and that feels grounding”
- “Right now, I notice sunlight on the floor, and that feels gentle.”
- “Right now, I notice how the chair feels on my back, and it feels steady.”
Step 4: Return to your day. THE END.
That’s it! No forcing positivity. Just noticing what is also here.
“By taking in the good, little by little, you are rewiring your brain…building inner strength and resilience.”
-Rick Hanson, PhD (neurologist and author of Hardwiring Happiness)
Let’s GEEK out on Brain Science:
COLD HARD FACT: Our brains are wired to notice the negative and scan for threat – that’s survival!
By gently noticing what brings comfort or steadiness, you aren’t ignoring what’s hard – you’re simply teaching your brain to see what is supportive, too.
You are widening the frame.
Over time, this becomes a habit of perception, not an effort. These micro-moments stack up and our brain learns to pause, slow down, notice our lives more fully.
When to use this practice:
- When your mind is spiralling toward the worse-case scenario.
Just pause and gently direct your attention to what is also here and supportive.
- When you notice tension in your body.
Even now, notice your jaw, chest and shoulders. Use this exercise as a way to soften them even 1%
- When you feel overwhelmed or discouraged.
This is not about fixing anything – just offer yourself a moment of steadiness
- In small, ordinary moments in your day.
Pouring coffee, stepping into the shower, sitting in your car. These tiny pauses are where nervous system repair happens
- Whenever you remember.
There is no perfect time. Every moment counts.
