What we focus on, we see more of throughout our day.
There are plenty of studies out there on this topic. You can look them up if you want. But the idea itself is simple enough to notice without a research paper:
Not because the world changes… but because our attention does.
A few everyday examples:
• Buy a new car, and suddenly you see that same car everywhere.
Those cars were always there. Your attention just learned what to look for.
• Walk into a meeting expecting tension, and you’ll notice every sigh, crossed arm, or side glance.
Walk in expecting collaboration, and you’ll notice moments of agreement, effort, or support.
• Start the day replaying something that went wrong, and your brain quietly collects evidence to confirm that story.
Start the day noticing one thing that went right, and your mind becomes more open to seeing the next one.
None of this means hard things disappear. It means what we attend to gets louder.
Try this: The Sticky Note Challenge
This is intentionally simple.
Tonight
Take one sticky note.
Write just one thing from the day that was positive.
Something that brought a smile.
Something you’re grateful for.
Something small that mattered.
That’s it.
Night two
Do it again.
Night three
How many sticky notes can you fill up now?
How quickly do they come to mind?
Most people notice the same thing…
it gets easier, not harder.
If you want to keep it going…
switch to a notebook.
One page per day.
No pressure. No perfection. Just noticing.
This isn’t about ignoring what’s hard.
It’s about training our attention to see what’s also true.
And for Men reading this … I have note at the bottom for you.
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You don’t need to read all of these to try the exercise. But if you’re curious about why it works… there’s more on that below.
Digging a little deeper on this for the curious:
Science and Faith Point to the same thing
Both science and faith tell a similar story.
The Science
The science is there if you want to know why this works.
Here are a few well-respected sources that explore how attention, focus, and mindset shape what we perceive and experience:
• American Psychological Association
Research on attention, perception, and cognitive bias
Read it here.
• National Institutes of Health
Studies on attention and neural filtering
Read it here.
• Stanford University
Research on mindset and expectations
Read it here.
• Greater Good Science Center
Practical research on gratitude and well-being
Read it here.
A Faith Perspective
Faith takes this one step further.
This isn’t about “positive thinking.” It’s more powerful than that.
It’s about intentional formation of the heart and mind.
Here is one example…
Bible Project
Their work on wisdom, meditation, and renewing the mind connects ancient practices with how attention shapes who we become.
Read it here.
The Common Thread
Science and faith both point to the same guidance:
Attention is not passive. It’s a choice.
And what we choose to focus on… naturally begins to shape what we see more of.
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Gratitude Journals … Grab one here.
A Special Note for Men –
Statistics show that men journal less than women… though that’s starting to change.
Keeping it simple is key.
The image with this entry is the journal I use.
I made it myself. Inside is nothing more than a simple spiral notebook.
That’s all it takes.
A notebook… and a pen or pencil that feels good in your hand.
There are plenty of great options out there if you want to buy something new for the effort. Here’s a quick look if you’re curious. I personally like the leather Field Notes style. I keep one in my Jeep for when something hits and I need to write it down.
Or … grab a simple notebook you have somewhere not being used. We don’t have to make this about buying anything. ~Dom