3.5-Minute Good Things Notice Practice

Time needed: 3 minutes (60-60-90 seconds)

Setting: Any moment in day

Purpose: Training attention to notice and savor small positive experiences

Presence Pause (60 seconds)

What: Create noticing foundation:

- Stop current activity completely

- Take three slow breaths

- Scan immediate environment

- Let go of “big” expectations

- Open awareness to what’s actually here

- Say internally “What’s good right now?”

Notice: How question shifts attention, where mind naturally goes, what becomes visible

Why: Interrupts negativity bias, creates receptive attention, establishes noticing space

Small Goodness Collection (60 seconds)

What: Gather tiny positive elements:

- Find three small good things:

• Small sensory pleasure (warmth, light, comfort)

• Tiny function working well (technology, body, system)

• Minor beauty moment (color, pattern, form)

• Brief human kindness (smile, courtesy, connection)

• Subtle personal capacity (breath, strength, skill)

- Let each register fully

Notice: What becomes visible when looking for good, how small things accumulate, where goodness lives unnoticed

Why: Builds positive attention skill, creates goodness inventory, counters negativity dominance

Savoring Extension (90 seconds)

What: Amplify positive impact:

- Choose one small good thing

- Extend experience by:

• Expressing silent gratitude for it

• Sharing appreciation with someone

• Taking mental photograph

• Imagining world without this small good

• Creating tiny celebration moment

Notice: How deliberate attention affects positive experience, where appreciation lives in body, what shifts with savoring

Why: Strengthens positive neural pathways, builds appreciation capacity, extends good things impact