Struggling to feel happy, or finding it hard to hold onto a positive mindset when every day feels blah? Maybe you have been feeling downright negative lately, and it is hard to see anything good about your day.
Life can be difficult at times. It can turn any of us into Eeyore, walking around with a raincloud constantly hanging overhead. Sometimes that heaviness is a depressed mood, and it deserves some real care.
That raincloud is something we take seriously at Davis-Smith Mental Health in New Lenox, IL. Here is a simple practice called GLAD that can help your brain notice the good again, plus how to tell when a low mood needs more than a new habit.
You Can Find the Positives
What if I told you there are ways to find something positive in every day, even if it is something small? Well, there are! It takes practice, diligence, and patience.
Most of us notice what goes wrong much faster than what goes right. One awkward moment in the hallway can replay all night, while the friend who saved you a seat at lunch barely gets a second thought.
The good news is that noticing is a skill, and it gets stronger with practice. You really can teach your brain to focus more on the positives in your day.
What a Positive Mindset Is (and What It Isn’t)
A positive mindset does not mean pretending everything is fine or forcing a smile on a bad day. Hard feelings are real, and they deserve room too.
What it does mean is making space for the good things that are already there, right alongside the hard stuff. Here is how that can sound in everyday teen life:
| When this happens | Forced positivity sounds like | A positive mindset sounds like |
|---|---|---|
| You bomb a quiz | “Whatever, grades don’t matter.” | “That stings. I can ask about a retake, and I did finish my history project.” |
| A friend cancels plans | “I don’t even care.” | “I’m bummed. I’m also kind of glad to have a quiet night with my dog.” |
| A long, gray week | “Smile, it could be worse!” | “This week is dragging, and the hot chocolate after practice was still really good.” |
| Feeling down for days | “Just think happy thoughts.” | “I’m noticing small good things, and I’m telling someone I trust that I’ve been down.” |
Notice how the last column holds both things at once. That balance is what GLAD is all about.
The GLAD Method: Four Letters for a Positive Mindset
The acronym is GLAD. I don’t mean you should just tell yourself to be glad all the time! Each letter stands for a very important piece of noticing the positives in your day.
G Is for Grateful
This can be as simple as being grateful for water, food, or your pet. The possibilities are endless.
Try to get specific when you can. “I’m grateful for my dog” is great, but “I’m grateful my dog was waiting at the door when I got home” lets you actually relive the moment.
If you are curious about gratitude, the Greater Good Science Center at UC Berkeley has a whole collection of easy-to-read articles on it.
L Is for Learned
What did you learn today? It can be anything.
I learned today that the whiskers on a dog’s face help them maneuver around their surroundings. Here I thought they were just for old men! (Ha-ha)
Learning counts even when it is small or silly. Maybe you picked up a new word in Spanish class, a new trick in your favorite game, or the fact that you really do not like olives.
A Is for Accomplished
This one stands for accomplished or achieved. It can be something as small as showering or eating your meals. Maybe it is getting the grade you were hoping for on a test!
On hard days, the small wins count the most. If getting out of bed felt like climbing a mountain, then getting out of bed is an accomplishment, and you get to give yourself credit for it.
D Is for Delight
What made you happy or delighted you today? Did you eat something yummy, watch a cute corgi video online, or see someone do a random act of kindness? That is taking delight!
Delight lives in the little sparks, like a song that comes on at the perfect moment or a funny text from a friend. They are easy to miss unless you go looking for them.
Focusing on the Positive, Even on Bad Days
These small details about your day can be important. Train your brain to reflect on the small and even large things that did go right, even if you dropped your ice cream or your dog ate your homework.
Bad days still count. You can have a truly rotten day and still find one good thing in it, and that one good thing does not erase the hard parts.
GLAD is flexible, so pick the way that fits your life best:
- Journal it. Keep a notebook by your bed and jot down your four letters before you go to sleep. Flipping back through old pages on a rough day can be a real mood lifter.
- Share it around the dinner table. Everyone in the family takes a turn. It sure beats the usual “How was school?” “Fine.”
- Text it to a friend or loved one. Swap GLADs with a best friend, a grandparent, or a sibling away at college.
- Type it into your phone notes. It is quick, private, and always with you.
How to Start Your Own GLAD Habit
Sticking with a new habit takes a little planning. Here is a simple way to begin:
- Pick a time. Bedtime, the car ride home from school, or dinner all work well. Tying GLAD to something you already do every day makes it much easier to remember.
- Keep it short. One sentence per letter is plenty. On a really hard day, even one letter counts.
- Be specific. The more detail you add, the more your brain gets to enjoy the moment a second time.
- Give it a few weeks. It can feel clunky at first, so stick with it for a while before you decide whether it works.
Here is what a GLAD might look like on an ordinary Tuesday:
- G: Grateful my mom made my favorite pasta for dinner.
- L: Learned that my lab partner loves the same band I do.
- A: Turned in my English essay on time, even though I really wanted to put it off.
- D: Laughed so hard at lunch that milk almost came out of my nose.
Share Your GLAD
I find that sharing my GLAD with another person at a specific time of day keeps me accountable for reflecting on the positives in my day. It takes practice, being non-judgmental with yourself, and time!
You may not feel better after doing your first GLAD, or you may even feel a little silly. With time, you will see that you are training your brain to find positives each day, no matter what problems you might face.
For Parents: Making GLAD a Family Habit
Parents, this is a great one to model. When you share your own GLAD first, especially after a tough day, your teen sees that a positive mindset can sit right next to stress.
Try not to correct their answers or turn it into a lesson. If your teen’s delight was “nothing” tonight, let it be and try again tomorrow. Some eye rolling at the start is normal, and a little humor helps.
A Few Things That Can Get in the Way
- Skipping it on bad days. Those are often the days it helps the most.
- Comparing your list to someone else’s. A small GLAD is still a real GLAD.
- Using it to shame yourself. GLAD is meant to be kind, not one more thing to feel bad about.
When a Low Mood Is More Than a Bad Week
GLAD is a wonderful tool, but no positive mindset practice is a cure for depression. Everyone has blah weeks, so the real question is whether the low mood lifts or keeps hanging on.
| What you notice | A rough patch | Time to reach out for support |
|---|---|---|
| How long it lasts | A few days, often tied to something specific | Two weeks or more, sometimes for no clear reason |
| Enjoyment | Still enjoys favorite things, even if a little less | Hobbies, friends, and favorite shows feel flat |
| Sleep and appetite | An off night here and there | Sleeping or eating much more or much less than usual |
| School and friends | Mostly on track | Grades slipping or pulling away from friends |
| Self-talk | Frustrated, but still fairly kind to themselves | Harsh, hopeless, or “what’s the point” thinking |
| GLAD | Feels a little forced but still helps | Nothing seems to land, even on good days |
If the right column sounds familiar, please don’t wait it out alone. The National Institute of Mental Health has a helpful overview of teen depression for families who want to learn more.
If you or your teen ever has thoughts of self-harm or suicide, call or text the 988 Suicide and Crisis Lifeline at 988, any time of day or night. In an emergency, go to the nearest emergency room.
How Therapy Helps Build a Positive Mindset
Therapy is a place to work on the deeper stuff that makes the positives so hard to see. At Davis-Smith Mental Health, we use approaches like Cognitive Behavioral Therapy, or CBT, to help teens notice negative thought patterns and practice more balanced ways of thinking.
Sessions with teens are relaxed and conversational. Some teens open up more while drawing, walking, or doing an activity, and that is completely okay with us.
You can learn more about our depression therapy for teens and young adults and teen counseling in New Lenox, or read our posts on coping skills for teens and the signs of teen depression.
Start feeling more positive by trying G-L-A-D today!
Find More Good in Every Day
If a low mood has been hanging over you or your teen, you do not have to sort it out alone. You can come see us at our New Lenox office or meet through telehealth, as long as you are physically located in Illinois during each session.
Families come to us from Joliet, Frankfort, Mokena, Lockport, and across Will County. Call (815) 409-5940 or request a session online, and we will help you take the next step.
Frequently Asked Questions
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Every therapist on our team works with anxiety. We will match you with the right therapist for you.
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Anxiety is the foundation of everything we do.
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EMDR helps clients process what talk therapy alone can’t reach.
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From children and teens to young adults and adults.
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- Initial assessment $200
- Ongoing sessions $150
Insurance and rates
Insurance Accepted
We work with most major insurance plans and offer self-pay options. We believe quality mental health care should be accessible. Davis-Smith Mental Health is in-network with the following insurance providers.
We also offer self-pay options and can provide a Superbill for out-of-network benefits.
You don’t have to figure this out alone
If something told you to keep reading this far, trust that feeling. Whether it’s for yourself, your teen, or your young adult, the hardest part is deciding to start. We are here when you are ready.
there is courage in change ♥
