My favorite therapy intervention is the positive scavenger hunt. I think of it like push-ups for the brain.

Here’s how it works: At the end of your day, take a few minutes to reflect on all the realistically good things that happened—big or small. Then ask yourself why each one was good.

Maybe your coffee was just right—and gave you five peaceful minutes before the day kicked in. Maybe you read an article that made you feel seen.

Once you’ve listed the obvious ones, pause. This is where the real growth starts. Can you find a few more?

That conscious effort—this habit of scanning your day for the good—starts to rewire your brain. Over time, your mind begins to automatically search for the realistically positive. And just like push-ups, the more you do it, the stronger you get.