We’ve all had those mornings where the alarm goes off and your brain immediately starts scrolling through a mental “to-do list of doom.” Before you’ve even had your coffee, you’re already stressed about a meeting on Thursday or that awkward thing you said a week ago.
The good news? You don’t need a week-long silent retreat to change your frequency. If you’re feeling a bit stuck in the “gray zone,” here are five quick, totally doable things you can do right now to pivot toward a more positive mindset.
1. Find “Three Wins”
Our brains are naturally wired to hunt for problems (it’s an old survival habit), but you can train your mind to hunt for the good stuff instead. Before you check your email, write down three tiny “wins” from the last 24 hours. They don’t have to be life-changing—maybe you finally folded that pile of laundry, or you caught a green light when you were running late. Acknowledging small victories tells your brain that things are actually going right. In fact, during one particularly difficult season, a friend and I decided to text each other a win we had each day. Knowing that someone was waiting for my response kept me on the lookout for good things all day. Sometimes it was as basic as sending a photo…even one as silly as putting on matching socks that day. Hearing our friends’ wins can often encourage our own and why not celebrate it together?
2. Move Your Body, Change Your Mood
When your mind is stuck in a loop, your body usually is, too. You don’t need a grueling gym session; just five minutes of movement can break the mental circuit. Stretch, take a quick walk to the mailbox, or have a 30-second “kitchen dance party” to your favorite song. Shifting your physical state is the fastest way to signal to your nervous system that it’s okay to relax. I saw this in action at school just the other day. A 13-year-old girl could not stop ranting about how another girl wanted to fight her for no reason. She told a friend, then a teacher, and then the Dean of Students. He replied, “Do you want to go for a walk?” Once she took a couple of laps around the building, she was good to go back to class.
3. Curate Your Digital “Vibe”
If your social media feed is making you feel “less than” or anxious, it’s time for a digital spring cleaning. Unfollow the accounts that spark comparison and follow the ones that spark curiosity or joy. Your mindset is heavily influenced by the data you feed it—make sure you’re consuming things that make you feel capable, not depleted. I take time to follow accounts that are about human acts of kindness or coziness or just plain funny. This way when I give myself a 5 minute break to scroll, everything I see is uplifting my spirit.
4. Practice Silence
We are constantly bombarded with noise—podcasts, notifications, and background TV. Today, try to find just five minutes of intentional silence. No phone, no music. Just sit with your own breath. This isn’t about clearing your head (good luck with that!); it’s about becoming the observer of your thoughts rather than being swept away by them. Watch negative thoughts float by like a boat at sea and don’t jump aboard. Instead ground yourself in the awareness of what is around you in this present moment. Take it in with your senses. Even put your hand on your heart and feel the rhythm. I have a friend who is always listening to something on her phone while she walks her dogs. She began to notice that her husband never does that and he is consistently grounded and peaceful. This inspired her to try turning her dog walking time into a time for silence and just being in the present moment. So find the time of day that works best for you to build in some quiet. This quiet will help to settle your nervous system as well as reset your brain.
5. The Power of the “I Get To” Pivot
Language is powerful. Today, catch yourself when you say “I have to.”
- “I have to go to the grocery store.” → “I get to choose from an abundance of food right at my fingertips.” * “I have to finish this report.” → “I get to use my talents and skills to complete this project.” It sounds cheesy, but this tiny tweak shifts you from a “victim mindset” to someone who recognizes the abundance already present in their life.
The Bottom Line
A positive mindset isn’t about pretending everything is perfect; it’s about choosing where you’re going to put your focus. Where the focus goes, the energy flows. It’s a muscle—the more you flex it, the stronger it gets. Pick one of these five things to try this afternoon and see how your energy shifts.
About the Author: Julie Glaser is a healer who creates sacred spaces for others to share, release, and grow. She’s in the habit of being in awe and wonder and writes to share her own experiences with other inquisitive souls in the process of transforming.
Spiritual Direction and Healing Touch Energy Therapy 