Handout: 3 Things I Like Right Now: The Power of Positive
Building healthy habits isn't always easy.
Whether you are trying to exercise more, walk every day, cook dinner instead of ordering takeout, eat more fruits and vegetables, or choose water instead of a sugary drink, there is a voice in your head with a list of reasons it's hard. My feet hurt. I'm tired. I don't feel like cooking. I'd rather stay on the couch.
Our brains are remarkably good at finding what isn't working. Give them the opportunity and they will happily come up with five, ten, or twenty reasons to quit.
Over the years I have found one simple habit that changes the conversation.
Find three things you like right now.
Not tomorrow. Not after you have reached your goal. Right now.
It started during triathlon training
Years ago I trained for triathlons, and the hardest part wasn't the swimming or the biking. It was the long runs.
Picture running 13 miles in summer heat. Around mile eight, your brain starts negotiating. This is miserable. It's hot. My legs hurt. I could stop.
That is exactly when I would play a little game and ask myself what three things I liked right now. Some days the answers were:
I'm fit enough to be out here.
Eight miles are already behind me.
I'll be proud when I finish.
Other days it was simpler:
There's a breeze.
The scenery is beautiful.
Only a few miles to go.
Nothing about the run changed. My attitude did. Instead of focusing on what hurt, I started noticing what was going well, and those three thoughts lifted my mood just enough to keep moving.
Then I tried it somewhere unexpected
Recently I found myself sitting in the dentist's chair. Not exactly my favorite place. As I waited, I remembered my old running trick and asked the same question.
My answers were simple:
I'm taking care of my health.
I have access to excellent dental care.
In an hour, this will all be over.
To my surprise, it worked again. The appointment didn't become fun, but it became easier.
Healthy habits work the same way
Every healthy choice gives you a chance to practice this habit.
Cooking dinner? Instead of thinking about the dishes afterward, try:
I'm fortunate to have healthy food.
I have a kitchen where I can prepare it.
I know how to cook something nourishing.
Choosing water instead of soda? Instead of "I'd really rather have a soda," try:
Water will keep me hydrated.
I'll have more energy this afternoon.
I'm glad I packed my water bottle.
Going to the gym? Instead of "I don't want to work out," try:
My body is strong enough to move.
I'm investing in my future health.
I'll feel better when I'm done.
Trying more vegetables? They may not be your favorite yet, and you can still appreciate:
They're colorful.
They're helping my body.
I'm trying something new.
The conversation matters
Positive thinking doesn't mean pretending everything is wonderful. Some days are genuinely difficult. Some workouts are hard. Some meals don't turn out the way you hoped. Some habits take months before they feel natural.
The goal isn't to ignore the hard parts. The goal is to notice the good parts, too.
Psychologists call this positive reframing, which means intentionally shifting your attention toward what is working instead of dwelling only on what isn't. Research has shown that practicing gratitude and focusing on positive experiences can improve mood, increase resilience, and make it easier to cope with stress. Over time, this simple habit can strengthen motivation and support lasting behavior change.
Three things are enough
You don't need a long gratitude journal. You don't need to convince yourself that everything is perfect.
Just pause. Take a breath. Ask yourself what three things you like right now.
Sometimes they will be big. Sometimes they will be tiny. The sun feels warm. I have comfortable shoes. Dinner smells good. I'm learning something new. I have people who care about me. The workout is halfway finished. I'm getting stronger.
Those three thoughts won't magically eliminate every challenge, but they can make the next step easier. And sometimes that is all you need.
So the next time you are facing a difficult workout, standing in the kitchen after a long day, reaching for a healthier drink, or simply sitting in the dentist's chair, give it a try.
Find three things you like right now.
You might be surprised how much lighter the journey feels.
