"What one thing did you notice today that was worth noticing? What did you notice that made you feel-in some small way-happy? What did you see? Or taste? Or hear, feel, or touch? Or think? Not every day is going to offer big happy moments, like weddings, graduations, births, or promotions, but maybe every day can offer something small-like a fawn in the backyard, or a beautiful big moon, or a truly delicious first sip of coffee."
"Again, the moment may be small, but that doesn't make it any less worthwhile. When I see a gorgeous sunrise or hear an incredible song, I'm connected to it-I'm no longer trapped in the story of my mind, but rather directly plugged into life as it is happening. This is what makes it special. This is what makes life come alive-it's what makes me feel alive and happy."
"For many, even the smallest moments of happiness seem so elusive as to appear impossible. Life's difficulties and painful experiences are like a pitch black wall that is infinitely high, making suffering the only thing that seems real. But what if happiness was a skill that could be practiced-open to everyone, no matter how high our walls might be? What if-like learning a new language or instrument-positive experiences and memories could be intentionally cultivated and preserved?"
The HEAL framework trains people to notice and preserve small, everyday positive experiences to build lasting happiness. Happy experiences need not be grand to be meaningful; small moments like a fawn, a beautiful moon, or a delicious first sip of coffee can create connection and aliveness. The practice shifts attention away from repetitive painful mental stories into direct engagement with present life. A 2021 study using HEAL reported sustained increases in positive emotions and decreases in negative emotions for two months post-study. The HEAL method was developed by Dr. Richard Hanson and outlined in Hardwiring Happiness (2013).
Read at Psychology Today
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