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This mini article is part of The Unprescribed, a series of reflections on the prescriptions doctors wish they could write, but never do. Shared on Sundays.

By Dr. Maria K. Jimmy

Our brains are naturally wired to scan for threats.

In today’s world, it is easy to focus only on the painful and frightening things happening around us and to us.

But when we intentionally train our brains to notice moments of safety, joy, and gratitude, we become more resilient and better equipped to face reality.

Here are five science-backed ways to help your brain notice more of the good.

1. Hunt for “Three Good Things”

Write down three good things that happened during your day, no matter how small.

This can improve wellbeing, and reduce emotional burnout and depressive symptoms by gradually shifting your attention away from the brain’s natural negativity bias.

2. Savour the Moment

Don’t just eat that chocolate—really taste it.

Wear your lipstick like it’s a sensory ritual.

Take a walk and notice the sun on your skin.

Spend some time each day intentionally noticing the sky, trees, or birds.

When you actively savour positive experiences, you strengthen the neural encoding of those memories.

3. Perform Random Acts of Kindness

Doing something for others triggers the release of oxytocin, the “bonding hormone”, which boosts your mood and shifts your focus outward.

It’s a win-win.

4. Speak Kindly to Yourself

Speak to yourself as you would speak to a loved one.

Self-compassion has been linked to lower anxiety, greater resilience, and healthier coping during stressful situations.

Replacing harsh self-criticism with realistic encouragement is good mental hygiene.

5. Celebrate Tiny Wins

Your brain releases dopamine even when you recognise small accomplishments.

Pause for a few seconds and acknowledge them. Small victories help build motivation over time.

Remember:

Retraining your brain gives your mind a more balanced view of reality.

The bad deserves attention, yes—but so do the moments that remind us why life is worth living.

The Unprescribed / Advice that never makes it onto the prescription note.