The Daily Ritual That Has Changed My Life

First thing in the morning my hand fumbled for my cellphone before my eyes were fully open. I was guilty of grabbing my phone and scrolling through emails, Facebook and Instagram. The warm glow from the screen illuminating the room before sunrise. Nighttime was no better. A quiet house appeared to be the perfect time for a deep dive on Google to quell my latest obsessions: the perils of coyotes, as we struggle with them in our neighborhood, as well as my growing sensitivity to heat. I wilt easily. My other obsession is finding the best indoor princess tent for my granddaughter, because she’s my princess. It’s no wonder it took me forever to fall asleep. And it's why I didn’t feel energized, focused and inspired as my day began.

I knew this habit wasn’t healthy so I researched copious amounts of articles and videos about good sleep hygiene. I tried meditation but it was a struggle to quiet my menopausal monkey brain. I often replayed scenes in my mind when I should be still — thinking of times I wish I had said something else or handled a situation better. I searched self-help gurus on Instagram, as one does when addicted to the social mechanical world at my fingertips. I figured if I was going to go down an Instagram rabbit hole, it might as well be for something productive.

That’s when I stumbled upon the GLAD Technique. It’s a daily mindfulness exercise, attributed to Donald Altman in his book, The Mindfulness Toolbox, that teaches you to cultivate a positive mindset, achieve happiness, balance and to build better habits as you reflect on things you’re grateful for throughout your day in four categories: Gratitude, Learned, Achieved and Delighted.

When practicing the GLAD Technique, you name at least one small thing that happened that day that you’re grateful for, something you learned, something you achieved and something that delighted you. It only required a few minutes a day and seemed infinitely easier than meditating and became an entertaining challenge to come up with something (anything!) positive in each category each day.