2-Minute Present Goodness Noticing

Time needed: 2 minutes

Setting: Anywhere, anytime

Purpose: Finding good in the immediate moment (no memory needed)

Right-Now Awareness (60 seconds)

What: Look around your current environment:

- Find one thing you can see that is pleasant or interesting

- Notice one comfortable sensation in your body

- Identify one sound that is neutral or pleasant

Notice: How paying attention to present positives feels different from trying to remember things

Why: Anchors you in present moment where memory isn’t required

This-Moment Appreciation (60 seconds)

What: Focus only on what’s happening right now:

- Take three breaths saying “This moment has good in it”

- Look for tiny details you hadn’t noticed before

- Find something small to appreciate about right now

Notice: How present-focused appreciation bypasses memory challenges

Why: Builds the habit of noticing good things as they happen