There is stress, but what else?

The GLAD mindfulness micro-meditation is one of my favorite mindfulness techniques, as it gives us a framework that we can fill with so many things: small joys, little victories, and lessons that carry over into tomorrow. It is also a great technique to balance out a stressful day, not by hiding the difficulties, but by bringing the good to light and breaking stressful thought cycles.

Quick mental breaks can help restore cognitive clarity, and this practice is also a great option if you’ve ever bought a gratitude journal that still sits, unused, in your drawer.

Bring all the colours back

Let’s get started! Read the instructions, keep the four steps in mind, and with your eyes closed, walk along this path, remembering your day or your previous 24 hours. Be as specific as you can. Oh, and about the 24-hour time window, it makes sure that you don’t just wait for the big milestones, but celebrate the small curves on your path.

G — Gratitude
Start by recalling something from today for which you’re grateful. Maybe you basked your face in perfect sunshine, treated yourself to a divine cup of coffee, or had a good conversation with someone important to you. Nothing is too small to be grateful for, even if your inner critic says otherwise.

L — Learning
What did you learn today about yourself, others, or the world? Even one small thing that made you a little wiser.

A — Accomplishment
A small victory. Maybe you finally sent that email you’d been putting off for ages, took the plunge into something new, or simply made it through a crazy day in one piece.

D — Delight, little joys
What brought a smile to your face today? A real one, not some fake half smile. What was a small pleasure you got to discover?

You can do this while sitting on the tram, before going to bed at night, or when your life feels like a series of stressful situations. All of these are a good time ust to revisit the whole picture with all the colours.