How to Reduce Stress and Reignite Joy in 2 Easy Steps
In the relentless pace of work and life, we often rush through our days without pausing to take in what’s around us. Our brains are wired to scan for problems and potential threats, meaning we tend to overlook the small, meaningful moments that could bring us joy, peace, and a sense of purpose.
But what if the antidote to stress wasn’t adding something new—but simply noticing? When is the last time you 'stopped and smelled the roses' on your run or walk? Or even noticed the environment around you on your evening walk.
At a recent Wellness Works workshop, we practiced a simple yet powerful technique: Noticing three things about your day, then reflecting on why they stood out and why they were meaningful to you.
Step 1: Pause and Notice
Right now, think back on your day. What are three things that stood out to you? These can be simple moments—a smile from a colleague, the sound of birds outside your window, or a moment of clarity in a meeting. The key is to tune in to the small details that we often overlook. Pro tip: Try this tonight on your evening walk. Literally notice things around you: the sound of birds, a budding tree or plant, the temperature - all signs that Spring is returning.
"In today’s rush, we all think too much, seek too much, want too much– and forget the joy of just being.” - Eckhart Tolle
Step 2: Connect to Meaning
Noticing is just the first step. The real power comes when you ask yourself why those moments mattered to you. This creates a deeper emotional connection and trains your brain to focus on the things that truly bring you joy and fulfillment.
Here are some real-life examples of how this works:
• Noticed: The sun coming through the window while drinking your morning coffee.
-Why it stood out: It made you pause for a moment and feel warm, present, and grateful.
-Why it’s meaningful: It reminded you that slowing down, even for a few minutes, can make your morning feel more intentional instead of rushed.
• Noticed: A friend or colleague who seemed more engaged in conversation today.
-Why it stood out: Their energy was different—more open, more present.
-Why it’s meaningful: You realize that the way you show up impacts others. Your kindness, curiosity, and engagement make a difference in the spaces you enter.
• Noticed: A deep breath you took between back-to-back meetings.
-Why it stood out: It gave you a moment to reset instead of charging into the next task feeling overwhelmed.
-Why it’s meaningful: It showed you that you don’t have to be in fight-or-flight mode all day—pausing is a choice, and small resets throughout the day help prevent burnout.
Why This Works
Our brains are naturally drawn to what’s missing, what’s stressful, and what’s next—which is why we often feel drained by the end of the day. But when we train ourselves to notice and connect with meaning, we shift our focus from autopilot to awareness.
This isn’t just a feel-good exercise—it’s rewiring your nervous system for resilience. Research shows that reflecting on meaningful moments increases positive emotions, strengthens focus, and reduces stress.
Try It Today
Take a moment right now:
What are three things you noticed today? Why did they stand out? Why were they meaningful to you? Deeper Dive If you practice a ritual of fasting or abstaining from something during the Lenten season, take a moment to think about why this practice matters to you? Giving up sugar or gluten or wine during this season? Why did you choose this particular thing? Why does this matter to you? What do you notice about it? Is there any resistance to this abstaining behavior? Notice your thoughts, feelings, and reactions. And deep dive into your "why".
Even in the busiest seasons, there is always something worth noticing. And the more we notice, the more we appreciate—not just the big wins, but the quiet moments that remind us why we do what we do.
What did you notice today? Let’s start the conversation.
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