How One Simple Daily Goal Can Shift Your Mood and Energy by Julie Bjelland, LMFT

When life feels heavy, it's easy to get caught in a cycle where negativity dominates your thoughts and emotions. Whether you’re going through personal grief, struggling with health issues, or feeling the weight of everything happening in the world, it can feel like the negative keeps piling up. But what if there was a simple way to create more balance and lighten the load?

The Science Behind Positivity and Negativity

Our brains are wired to notice and hold on to negative experiences more than positive ones—a phenomenon known as negativity bias. Research suggests that it takes three to five positive experiences to counteract the emotional weight of just one negative experience. This means that the negativity can feel overwhelming unless we actively seek out and soak in the good.

However, the good news is that you can train your brain to focus more on positive moments. You start rewiring your brain's automatic scanning system by intentionally noticing and lingering on small moments of beauty, joy, or awe. Over time, this simple habit helps balance your emotional state, improve your mood, and even increase resilience in tough times.

My Experience: How This Practice Helped Me

When I was grieving the loss of my mom, dealing with some health challenges, and feeling the collective pain in the world, I found myself drowning in heaviness. But then I made one small shift:

I set a daily goal to notice something beautiful that sparked even a tiny moment of joy.

I started paying attention to simple things:

• The way birds looked as they flew overhead

• The ever-changing masterpiece in the sky at sunrise or sunset

• The cuteness of a pet just being their adorable self

• The intricate details of a blooming flower

• The warmth of a cup of tea in my hands

At first, it was just a conscious effort to seek out the good. However, within days, I noticed a drastic difference in my mood and energy. My brain began naturally looking for and anticipating positive moments. The more I paused to experience those moments, my overall state of mind shifted.

Why This Works and How to Try It

This practice is incredibly simple, and anyone can do it. You don’t need to change your whole routine—add one small goal each day:

Notice one thing that makes you feel good, sparks awe, or brings a sense of beauty.

Pause for a few extra seconds and soak it in. Let yourself fully absorb the moment.

Do this daily; over time, your brain will start scanning for these moments automatically.

The best part? It’s always accessible. Even on the hardest days, something—a sound, a sight, a tiny moment—can offer a little light.

A Small Shift That Makes a Big Impact

This isn’t about ignoring difficulties or pretending things aren’t hard. It’s about giving yourself a counterbalance—a way to fuel yourself with moments of goodness so that the weight of the negative doesn’t take over completely.

If you’re feeling heavy right now, try this for a week and see what happens. Then, come and share the shift to inspire others! It’s a small change, but the impact can be profound.

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Julie Bjelland, LMFT, is a licensed psychotherapist, author, and founder of Sensitive Empowerment. She is known for developing innovative, easy-to-implement tools that help balance the sensitive nervous system, reduce challenges, and empower individuals to excel in their unique talents. Julie has created a global hub of support, including online courses, the Sensitive Empowerment Community—a nurturing sanctuary for sensitive and neurodivergent individuals—a globally top-ranked podcast, articles, free webinars, and more. Her passion is helping to create a world where differences are embraced as strengths and celebrated. Learn more at JulieBjelland.com.

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