A reflection + joy-building exercise
This is not about forcing positivity or pretending life is easy.
This is about planting reminders of truth, strength, and warmth—so that future you can stumble into them when they’re least expected.
Our brains are very good at remembering threat and stress.
They’re not as good at holding onto the quiet evidence that we are loved, capable, and resilient—unless we intentionally help them.
Today, you’re going to do exactly that.
Step 1: Create Your List (20–30 items)
Take a few minutes and make a list. There’s no right mix—just pull from what feels real to you.
You can draw from any of these categories:
Things your imaginary cheerleader would say
“You’ve handled harder things than this.”
“You don’t quit—you rest, then continue.”
“You’re allowed to take up space.”
Compliments you can give yourself
(or that someone once gave you and it stuck)
“I’m thoughtful.”
“I show up, even when it’s uncomfortable.”
“I’m someone people feel safe with.”
Words of advice you’d give a friend
“You don’t have to decide everything today.”
“Progress counts, even when it’s quiet.”
“Being human is not a flaw.”
Moments that make you smile when you think about them
A laugh you shared with someone
A place that made you feel calm
A small win no one else noticed
Things that make you strong
“I kept going.”
“I asked for help.”
“I survived something I once thought I wouldn’t.”
Things that make you happy or grounded
A song
A smell
A memory
A phrase that feels like home
Aim for 20–30 short phrases. They don’t need to be poetic. They just need to be true.
Step 2: Put Them on Paper
Write each one on its own slip of paper. You can use this worksheet, or make your own.
As you do this, remember:
You’re not writing for who you are today.
You’re writing for a version of you who may be tired, discouraged, or unsure.
That future version of you deserves kindness.
Step 3: Hide Them From Yourself (On Purpose)
Now comes the fun part.
Go hide them around your life:
In the pocket of a jacket you rarely wear
In a pair of pants you’ll forget about
In a book, drawer, bag, or glove compartment
Somewhere silly that might make you laugh
Somewhere ordinary that might surprise you later
Don’t overthink it.
You are creating future happy interruptions.
Weeks or months from now, you’ll reach into a pocket…
and suddenly find proof that someone—you—was looking out for you.
Why This Works
CBT: You’re interrupting negative thought patterns with pre-written alternative truths.
DBT: You’re intentionally increasing moments of positive emotion over time.
SFT: You’re anchoring yourself to strengths and exceptions that already exist.
Neuroscience: Surprise + emotion strengthens memory and meaning.
This isn’t just cute.
It’s strategic self-support.
