When our minds seem to fixate on the negative and what is going wrong in our world, taking in the good can be an effective strategy. The G.L.A.D. technique encourages you to pay attention to the life around you in a positive and self aware manner. This technique was adapted by Donald Altman in his book, The Mindfulness Toolbox. Here is a brief description of G.L.A.D.
The G.L.A.D. Technique
G– One gratitude that you are thankful for today- this can range from feeling gratitude for the shoes on your feet or appreciating a loved one in your life. The important aspect of this is to notice how this piece of gratitude has made you feel today.
L– One new thing you learned today- did you learn something about yourself, a loved one? Did you learn a new fact from an experience? Being curious allows you to approach each day as an opportunity to learn and grow.
A-One small accomplishment- this can range from getting out of bed, not skipping a meal, getting quality sleep or starting a paper.
D-One thing of delight- what made you smile today? Did you laugh or enjoy a delicious meal or snack?
The main takeaway for the G.L.A.D. technique is that it encourages you to look for and take in the positive in your life.