Have you started a day and felt like everything was going wrong? Or did something happen in the middle of the day that makes you feel as though nothing will make it any better?

This is the time you need to make a Bright List! It will shift your perspective and overpower those negative thoughts within minutes.

Step 1: Evaluate

It is time to take a breather! You have taken the first step in acknowledging that you are not in the right headspace and are looking to change how you feel. 

Understand that what you are feeling is temporary. Emotions are going to last for as long as you allow them to. Overthinkers understand how hard it is to control their thoughts and their emotions, but the first step is acknowledging that they can control them. You are in full control.

Step 2: Pen and paper

It is time to grab a pen and paper and start writing. No, it’s not writing a paragraph to fill a page in a journal. This will take you less than one minute! If you don’t have a pen and paper, go to your notes on your phone and type them out. 

Why?

Writing what you’re thinking allows you to externalize the situation! It is a cognitive process that allows you to fully understand and articulate your thoughts. Also, when you are thinking something that is irrational and place it on paper, it brings awareness that the thought is not valid! For this exercise, your thoughts are 100% factual!

Step 3: Create your bright list

With your pin and paper, phone, we’re going to write what you are grateful for today.

List a total of three! This allows you to see that you have more than one thing to be grateful for.

The bright list will definitely brighten your day. If you’re still having a hard time towards the end of the day, write down three things that made you smile!

It can be things so minor, such as someone opening the door for you, someone saying thank you, telling you your shoes are nice, or someone just saying Have a great day! There is no limit to what you can write that you feel grateful for. Nothing is off limits!

While there are great things, there are also challenges that you may have undergone today. Write down the challenges you are grateful for!

For example, I am grateful that I was having difficulties creating a form.

Why am I grateful for this? I learned how to create a form properly and have the ability to teach others. Next time will be easier!

Download your FREE Gratitude Tool today.