15 Things That Make Me Genuinely Smile – Journal Prompt
“What??? Fifteen things? Most days I hardly can even think of one thing that made me smile, let alone a list of fifteen!” This is what ran through my mind when a therapist asked my group to complete this task and present them before leaving for the day. I think I wrote down three and then was stuck for a little bit.
But then, I remembered a concept I had been ruminating on recently (yes, you can ruminate on something in a positive way). I had seen a post on Pinterest talking about “glimmers.” Deb Dana from Rhythm of Regulation describes it as, “Glimmers are micro-moments of regulation that foster feelings of well-being. A glimmer could be as simple as seeing a friendly face, hearing a soothing sound, or noticing something in the environment that brings a smile. They are personal to each of us and one person’s glimmer may be another person’s trigger. Glimmers are a cue in the day, either internal or external, that sparks a sense of wellbeing. These tiny moments gently yet significantly shape your system toward well-being. They help you become regulated and ready for connection.”
I had recently purchased a Self-Care Journal (moment of honesty: I have since then lost the practice of filling this out), and it had a section for things that bring you joy. I had been trying to fill it out on a weekly basis (definitely did not live up to this). It was asking for five things a week, but I was usually only averaging three. At least three is better than none, and three would help me get a head start on this seemingly insurmountable list.
This journal prompt is one that is best to sit with for a bit. I would suggest 15-30 minutes or a little bit of time here and there when you can. To give you a head start, I will list a few of my glimmers and a couple questions to help prompt answers of your own.
My glimmer examples:
- I said hello to a worm on the sidewalk and it lifted its head.
- I got coffee from my favorite place and it hit the spot.
- I found a blanket that reminds me of my favorite childhood blanket.
- I found a pretty flower on my walk.
- I walked past a flowering bush that smelled good.
Questions to prompt your own glimmers:
- Have you eaten anything delicious lately?
- Did you enjoy a good cup of coffee or tea this morning?
- Do you have any pets or friends with pets you enjoy?
- On your commute, is there anything you enjoy looking at? (On my commute there is a sign board that has a different joke each week and it is a highlight of my day.)
- Did you see anything mesmerizing lately?
- Did you see anything cute recently? (look at these cute pictures of otters as a freebee)
The goal of this journaling exercise is to increase your awareness of glimmers in your day to day life. May this lead to you noticing more glimmers daily. Happy journaling! With love.
Sources:
General 5. (n.d.). Rhythm of Regulation. https://www.rhythmofregulation.com/glimmers
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