Tag: motivation

fitness · goals · motivation · running · training

That was then: on evolving goals

Tracy ILeave a comment
Comment from this time in 2024, when I (Tracy) said speed work seemed unnecessary!

Last week Samantha sent me the above reminder of something I said two years ago. The gist of it was a challenge to the idea of being speedy. Indeed, I said “I used to care about going faster but now I just care about continuing to get out the door.”

Fast forward to the present, where in my preparations for my recent 5K I included speed drills. And after completing the 5K to my satisfaction, I set a new goal that would shave a minute and 40 seconds off of my time.

“What changed?” Samantha wanted to know.

Back in September 2024 I was still trying to regain my running rhythm after an Achilles injury that had plagued me since 2019. It took me out long enough that I lost all the gains I’d made over the years. And so that fall of 2024 I was in the mindset where I just wanted to run again and I didn’t want to be injured again.

It was the right frame of mind for the time. But why have different goals now? It’s not as if I am ever going to be speedy. So why bother with speed work and speed goals at all.

As some readers may know, I have been back to the beginning again with Couch to 5K starting in April. I got behind but stuck with it and I liked having structure and a goal. The structure came from the program itself. The goal was simple: complete the program. After I managed to get through week 7 of the 9-week program I switched to the FIRST program outlined in Rin Less, Rin Faster.

For this you do three purposeful runs a week plus two cross-training sessions. The three runs are speed intervals, a tempo run, and a long run. I found myself enjoying switching it up rather than just pounding the pavement in the same way each time I went out. It made things fun. I discovered that I enjoy speed work. All the while I keep my perspective. I am not and never will be a speedster.

As the date of my 5K event approached, I found myself excited to go out with a time in mind. My goal of 37:00 was not a time that would break any records. Not even personal records. But it helped keep me on pace and I finished in 36:40. That felt like an accomplishment.

And so I set a new goal. To hit a 35:00 5K. It is giving me something to train for and we’ll see where it takes me. I said to Samantha back in 2024 that I just wanted to get out the door.

Today, it’s the variety in the training that is actually getting me out the door. One thing I’ve learned over the past 14 years since we’ve been blogging about fitness is that things change. I change. And I need different plans for different times.

Right now I’m enjoying the purposeful running 3x a week. I’m struggling with the swim workouts because of ear aches. I am experimenting with different ear plugs but I’m nervous now whenever I do freestyle, which is my main training stroke for a good workout. It is the only stroke that gives me these ear issues, no doubt because of the head turning for breathing.

So that’s what I’m working on now, as well as sticking with the running through the winter and incorporating resistance training a couple of times a week. I’ve been sporadic with that but it’s important.

All in all, I like being able to set new goals, change my mind, push myself in different ways, and evolve in my priorities. I don’t need to be locked into one track just because I was there before. That is the stuff of boredom and burnout. When I shift and change, it stays fresh and motivating.

How have your goals changed over time?

A small painting of a shiny gold star Go Team 2026: Forge Ahead, Pivot, Restart!
advice · fitness · Go Team · goals · habits · motivation · self care

Go Team 2026: Forge Ahead, Pivot, Restart!

Christine HenneburyLeave a comment

Hey Team,

Here’s your semi-regular reminder that you are the boss of you.

Soooooo, it is up to you how to proceed with your plans. 

If your current plans feel good and you are getting where you want to go, then forge ahead. 

I mean, it’s good to check in every now and then but you are under no obligation to examine every single detail of your fitness plans over and over. 

And you certainly don’t have to keep changing them to match trends or to prove a point. 

Basically, if your current plan is working for you then… FORGE AHEAD!

But what about if your plan sort of works but there are stil rough spots, friction, and/or you often find it hard to get going.

In that case, it may be time to make a few changes.

You may want to switch up your plans a bit, change the exercises you’re doing, find some company, take on a different challenge, put in some extra effort or maybe dial things back a bit. 

Basically, if your initial plan is getting on your nerves you don’t have to keep frustrating yourself (and you definitely shouldn’t be hard on yourself), instead, you can… PIVOT!

But what about if you started out strong but your enthusiasm waned? 

Or if you hated your plan from step one?

Or if you love the plan but life got in the way and now you just can’t?

Or if your plan worked when you made it but then your schedule changed?

Well, in that case, the only thing you *can’t* do is be mean to yourself about it. (Ok, I guess you can but I will give you a stern look about being mean to my friend.)

After all, finding a fitness plan that works for you isn’t about doing the perfect thing as your perfect self on your most perfect day.

Instead, it’s is about finding ways to keep doing things that you want to do (or achieving things that you want to achieve) so it only makes to make your plans appeal to the most important person in the equation – YOU.

Basically, if you aren’t doing the things you want/need to be doing then change your plans and …RESTART.

And yes, I know there is great value in starting something new on a significant date (New Years, your birthday, September 1) but there is also value in starting wherever and whenever you happen to be. 

(In fact, with a little imagination you can turn anything into a significant date. If nothing occurs to you, feel free to post in the comments and I’ll wrangle any ordinary day into an auspicious occasion for restarting you project.)

So, Team, the key information here is that it is ok for you to do the things you want to do, in the way you want to do them, on a schedule that works for you.

You can work hard or proceed gently or do anything in between. As long as you match your expectations to your efforts, your intensity is up to you.

You can have a strict schedule or something a bit more loose and responsive to your day to day plans. As long as it works for you, it’s a good way to proceed.

Basically, as I said at the beginning, you are the boss of you.

AND your needs are the most important factors in your fitness plans. 

So, whether we’re going to forge ahead, pivot, or restart, let’s do all what we need to do to help us stick with the things that help us feel the way we want to feel. 

Oh, and please collect your gold star for your efforts below.

Go Team Us!

fitness · running · training

Tracy’s 5K, a year in the making

Tracy I3 Comments
Image description: cap, sunglasses, and a race bib for the Constantine Yorkville Run that says “TRACY 793” on it.

A year ago I was walking to the Y on a Sunday morning and found I couldn’t cross Bay street because 1000 runners had just started the Constantine Yorkville 5K. No one could cross until the starting crowd passed by and thinned out. By the time I found a spot to cross the street some blocks down the way, I had resolved to prepare myself to run that very race a year hence.

Which brings me to yesterday—Sunday, September 20, 2026. Race day.

I woke up excited. It’s been years since I’ve done any sort of event and it felt good to be back at it. If motivated me to train with purpose and consistency for the past few months. As a result, I felt ready. I had also let go of any particular expectations. My plan was to do 10-1 intervals and if I felt good enough, skip the walks. If I felt I needed them, do them. With that and my recent training times, I figured I would probably cross the finish line between 35-40 minutes after I started. 37:00 seemed realistic. The weather was also perfect, with no rain, no hot sun, and an air temperature of about 14 degrees C. Ideal for running.

When I got to the starting area and found the green corral I was assigned to based on my estimated finishing time, I remembered why events are fun. The buzz at the beginning is really energizing. It’s been a long time since I did an event by myself. In recent years I’d always signed up Anita and/or some further subset of our London RunFam group (Julie, Ed, Pat and Kevin). But regardless, there is camaraderie at the starting line. This event has about 1000 participants, so the air is electric. I also had Diane cheering me on just past the start and again just before I crossed the finish line.

As my strategy, I decided to fall in behind the 35 minute pacer, knowing that 7:00 per kilometer would be a bit beyond my 5K pace but not by too much. I decided if I could keep him in sight for the first half that would help me stay on pace my slightly slower overall goal.

I felt good enough after the first 10 minute interval to skip the walk. I decided at that time that I would take a one-minute walk at the halfway point instead, then run the rest of the way. After that walk, the 35 minute pacer was no longer in clear sight. That was okay with me because I was in a rhythm that felt good. I kept remembering the constant advice from Nike Run Club Coach Bennett to enjoy yourself on the run. And I was truly enjoying myself. I was even smiling.

My watch was still set to 10-1s, but I didn’t feel the need for any other walks after my minute at the halfway mark. My mind tried to tell me I did need it. But with less than 2K to go I told myself to keep running, even if I needed to roll back the pace a bit.

Finally, I cruised around the last corner and could see the finish line up ahead about 500m. I kept my pace steady and then chose a spot up ahead where I would pick up the pace for a strong finish. As i approached that spot I could see Diane up ahead cheering me towards the finish line. I felt strong and pleased with my run.

Official chip time: 36:40, which is 20 seconds less than my estimated 37:00.

And I raised over $500 for my chosen charity, Sea Paws Rescue. thank you to everyone who donated for helping support this amazing organization.

All in all a great 5K that made me feel good and wanting to get faster. Having a goal race motivated me to get back to regular running, with weekly speed work, a tempo run each week, and a longer run every Sunday. I like that routine and plan to add swimming in the upcoming months. I’m also going to seek out another 5K. Next goal: 35:00 minutes!

Image description: Head shot of a grey-haired woman (Tracy) smiling, wearing a ball cap, sunglasses, and a tank, holding up a finishers’ medal that says Constantine Yorkville 2026.
A selfie of a woman in a dobok after a martial arts class Christine was right about TKD muscle memory
fitness · martial arts · mobility · training

Christine was right about TKD muscle memory

Christine HenneburyLeave a comment

…and the other good stuff about heading back to class.

Thursday night was just as good as I hoped it would be.

I thoroughly enjoyed the familiar routine of walking into class, talking to my friends, and doing our warm-up.

My body and brain were utterly soothed by the rhythm of the beginning of our class.

You know how it is – you can be a bit addled or off-kilter and then start some familiar routine and the momentum of that routine (making tea, preparing a meal, working with a partner in a project, following your morning plan) carries you forward and you soon realize that you have left that weird feeling behind.

And when we started our patterns, my relaxed state allowed me to access my muscle memory with ease.

I still made mistakes, of course, but my errors felt a bit funny instead of frustrating.

I swear I made up several new movements – perhaps I should consult with the technical committee? Ha!

And along with my amusement at my mistakes, I was thrilled to discover that my summer exercise plan was making a real difference for my mobility, my strength, and my flexibility.

I already felt encouraged by my fitness progress but seeing how my exercise efforts were positively impacting my ability and capacity at TKD made me even more determined to continue with the Hybrid Calisthenics program.

I’m travelling at the moment (I taught a storytelling workshop in Nova Scotia last night!) so I am missing our second class of the year but I am definitely looking forward to class on Thursday night.

Next step: set some personal goals for TKD for this year.

Kiya!

a photo of the top part of a white martial arts uniform with a black belt draped over it. Christine’s ready to head back to TKD
ADHD · fitness · martial arts

Christine’s ready to head back to TKD

Christine HenneburyLeave a comment

I’m looking forward to heading back to class on Thursday night.

I’ve missed my TKD friends, I’ve missed my instructors, and I’ve missed being part of a group activity.

But mostly I have missed moving in those specific ways, those specific patterns (literally – we do a lot of patterns), and enjoying the process of remembering and executing the movements I have been learning and practicing for so long.

I know I’ll feel kind of rusty and off-kilter on Thursday night, and we’ll all be a little out of sync with each other.

But I also know that it won’t take long for each person’s muscle memory to kick in and that will lead to the group finding a comfortable groove, and we’ll all feel that ‘click’ as we get in sync.

I have all kinds of goals for myself at TKD this year but for right now I am just focusing on the fun of getting back to my routine and sinking into the familiar challenge of coordinating my movements with the people around me as we move through our patterns.

Ki-ya!

charity · fitness · running · training

Tracy’s FIRST Plan: Quality Runs for a Successful 5K

Tracy ILeave a comment
Image description: Map of the 2026 Constantine Yorkville Run 5K route outlined in red on a Toronto map showing the local area. (Image from https://raceroster.com/events/2026/111884/2026-constantine-yorkville-run)

To mark the completion of easing myself back into running with the Couch to 5K program, I signed up for an event! I have had the Constantine Yorkville Run event in mind for almost a year. I first learned about it last year, on my way to the Y on a Sunday in September. I had to wait to cross the street while 1000 runners made their way across the intersection at Bay and Bloor.

Instead of waiting to cross Bay Street, I kept walking south on the same side of the street, in the same direction of the race route on Bay St. I knew the starting line crowd would dissipate before I needed to get to the other side. By the time I had walked with them for 10 minutes I had race fever myself. I literally got a rush just venturing out into the road as I made my way across, being careful not to interfere with the back-of-the-pack participants still coming (in a thinner stream, as I had predicted). I decided to set it as my year-out training goal.

This happened despite my saying several times along the way in recent years that I am done with events. I mean, it’s not as if I’ve ever been an especially competitive participant. But I have used events to good purpose as training goals before. And this one has certainly done its job. Race day is on September 20, and with just over three weeks to go, I’m feeling good and motivated. It is a charity race with fundraising minimum. My charity of choice for the event is SeaPaws Rescue, an organization based in Ontario that rescues animals locally and overseas. If you’d like to support SeaPaws Rescue through my fundraising page, I would very much appreciate your donation.

I only started training in earnest back in April, when I embarked on the Couch to 5K plan with “beginner’s mind.” It hasn’t gone fully as planned, but I got far enough into the program (to the end of week 7) to feel sufficiently back in the game by about a month ago.

I transitioned from that to the Furman Institute of Running and Scientific Training (FIRST) training plan, as outlined in the book, Runner’s World Run Less, Run Faster. The program is designed to help people run faster with lower than the usual recommended mileage. It has two main components: three purposeful, quality runs a week and two cross-training sessions. Purposeful runs, as the name implies, have a specific training purpose. The three runs are: speed work; tempo runs; and long runs.

Each has a distinct purpose. The speed work sessions are intervals aim at VO2max development with intense intervals that push the pace hard, followed by periods of recovery in between. The tempo runs maintain a sustained effortful pace over a specified distance, most closely mimicking the effort required on race day. The long runs are meant to promote endurance.

The cross-training can be any aerobic activity. I have selected swimming for my cross-training sessions. I hope I can maintain this commitment. I have been having some difficulties with ear aches. This has been an issue for me throughout my adult life. I have managed it in the past with ear plugs. But I am back to experimenting with ear plugs to find a kind that creates a sufficient seal. So far, I have not had any luck. Last week’s swim resulted in a week-long ear ache. So we’ll see. But that’s the plan. The purpose of the cross-training activity is to maintain aerobic capacity while giving the running muscles a rest. Swimming is perfect.

I’m enjoying the idea of the FIRST plan, though I’m sure my intensity and distances are not what the founders had in mind. Regardless, I have built up to 6K for my long runs, so I know I can comfortably complete the 5K on race day. I’m enjoying the speed work a lot — I love interval running and the soft perimeter of Queen’s Park is perfect for the short bursts required. I’m using the NIKE Run Club app’s guided speed runs for coaching through those. As far as tempo runs go, I am maintaining my target pace and slowly extending the time I can maintain at tempo. Yesterday I did two 7-minute intervals at tempo, with a 2-minute rest and recovery walk in between. Next week I’m extending those to eight minutes. And the week after I’m keeping to eight minutes but reducing the recovery time to one minute instead of two. My goal after that will be to maintain 10 minutes at tempo twice, with one minute between.

I think/hope the adrenaline of race day will enable me to cover 5K in three 10-1 intervals. That is my goal — to finish the 5K in under 35 minutes. After that, I will work on a new goal for a spring event. But I don’t want to get ahead of myself.

I’m excited about the upcoming event. It’s been a good goal and I’m happy to be fundraising for a worthy cause too.

A photo of a purple flower Christine goes from back pain to back at it.
ADHD · fitness · goals · motivation · planning

Christine goes from back pain to back at it.

Christine Hennebury2 Comments

This time last week, I had to work hard to focus on the good.

At that point, I had spent three days dealing with some lower back pain that had kind of come out of nowhere.*

That was annoying, obviously, but what was really frustrating is that up to the first day of back pain, I was on a 40 day exercise streak with the Hybrid Calisthenics app.**

For the first time in ages (maybe ever?) I was finding it easy to exercise, I was generally enjoying each session, the whole thing felt very purposeful, and I was seeing and feeling some results.

But then I had to break my streak to care for my back.

Part of my brain immediately went into story mode (a professional hazard for storyteller/writer types) and told me that a) I would have a hard time picking up where I left off and I might have to start again b) that I was probably going to put my routine aside and not remember it for ages c) if I did start again, I would have lost my momentum and it would take a lot of effort to convince myself to exercise.

Now, I’m not saying these are sensible thoughts but I have to admit that none of those scenarios are out of the question.

In fact, each of those scenarios is a very familiar groove and there was a definite risk of me and my ADHD brain slipping right into one of them.

This time, though, I was very determined not to let either of those stories come true.

Even though my back pain continued (with slowly diminishing intensity) right through this past week, I kept checking in with myself about when I’d be able to get back to my routine.

On Friday, I could feel clear improvement and Saturday was better again and Sunday was practically normal.

And on Monday morning, I asked myself the question I was asking daily before my back pain started:

“Am I exercising this morning or this evening?”

(A strong contrast with the question I would have asked myself during previous programs: “Am I exercising today?)

And, here’s the real victory as far as I am concerned:

It was EASY to get started.

I didn’t hesitate or try to negotiate with myself.

I didn’t have face any resistance at all – I just decided on morning and got started.

I felt a little rusty and my first set of each exercise was kind of slow.

But I did it. Carefully. Intentionally. With good form and while paying close attention to my back.

And I feel good. – physically and mentally – about getting back at it.

Now my worry is metaphorical – I don’t want to risk breaking my arm patting myself on the back.

😉

This photo is largely unrelated to the text except that I also had to take a break from walking Khalee for most of last week. My back was so uncooperative!

A dog looking at grass with a series of large mushrooms on it.
A photo of Khalee looking at some surprisingly abundant mushrooms on a a green space near our house. Don’t worry, I didn’t let her step into the faery ring. Image description: Khalee, my light haired medium sized dog is looking down at a series of large mushrooms amongst the green grass. She is wearing a blue kerchief and looks quite jaunty.

*My lower back is unhappy from time to time but it is usually short-lived and not quite this intense.

**To be clear, my program is two exercises a day for three days, repeat, active rest. I did not do 40 days of intense exercise in a row – it was gradual and had rest days built in.

Nat’s reasons for riding
cycling · goals · Sat with Nat

Nat’s reasons for riding

natalieh (she/her)3 Comments

My post last week about how my 100 km ride did not go as planned generated a lot of discussion across my social media platforms. The conversation is ongoing!

I have marvelous friends who are supportive, encouraging and unapologetic when calling me out on being mean to myself. I’m very lucky.

There were several gems I have mined from those discussions. Today I am looking at a question my gym buddy Rob asked me.

Why did I want to ride 100 km?

The first answer that came to mind was that I wanted to test if I was ready to ride longer than 100 km.

I’m very comfortable completing the MS Bike Tour. The two days of 80 km supported every 20 km felt great. It’s a different challenge to ride continuously in 50 km blocks. I underestimated that gap and was disappointed.

The myth of linear progress

I wanted to complete a 100 km ride as part of a story of physical fitness that showed progress.

When my results were similar to the ones I had 12 years ago it felt like a set-back.

In chatting with my friends in Randonneurs Ontario they shared stories of struggling to have consistent times on a given distance.

We spoke about routes, conditions, health, training, age and injuries.

There are a lot of variables that affect how long it takes to complete a route. Only some of those are under my direct control.

Is that the real reason?

Rob invited me to push against the first answers to validate if that is really why I wanted to ride 100 km.

Hope

What I wanted out of the ride was some evidence that my longest distances are ahead of me.

Ten years ago I completed the People with AIDS Bike Tour from Toronto to Montreal. It was 600 km over 6 days. The longest distance on a given day was around 135 km.

2016 Me, in Montréal, embracing a volunteer at the finish line.

Between then and now I quit cycling in 2020 (during the pandemic) then re-started in 2023.

I’ve been inconsistent. Without a capstone event after the MS Bike Tour my distance peters off each year. I have not used the indoor trainer in the winter.

New goals

What I really want out of cycling is more adventures with Michel. We are getting ready to try some rail trails this fall. I got a trailer to bring our dog Lucy along.

Active living

My big picture goal is an active life that supports my physical and mental wellbeing. I really enjoy shorter jaunts and I want to extend that to longer rides.

Consistent Riding

There is no secret to going longer, faster and happier on a bike. It’s time in the saddle on a consistent basis.

Training for the PWA ride had specific milestones to meet in order to be allowed to ride. There were distances to hit, an average speed above 20 km/hr and a deadline for back to back 100 km days.

Unstructured fun

In the shoulder season my focus will be fucking around and finding out. I will try some wider tires and some rail trails. I will get on my bike 2-3 times a week in addition to my utility cycling.

Folks jumping with joy by the waterside.

Thank you

I wanted to wrap this up with a giant thank you to my friends and family. I never imagined my writing about being disappointed with my 100 km would illicit a tsunami of responses. Texts from Nova Scotia and British Columbia and every province in between!

Messages from folks showing they had read every word and could relate. Thank you for reading my posts and connecting over our shared experiences of try to keep these bodies doing all the things.

A coffee with ‘thank you’ dusted on the creamy froth in cinnamon.

The Future

I’m still thinking about my mid and long term cycling goals. I’ll be sure to let you know once I settle on them.

Whatever the future holds, I suspect it will include my dog!
a small drawing of a gold star with a happy face on it Go Team 2026: A Gentle Reminder To Give Yourself What You Need (When You Can, Of Course)
advice · fitness · Go Team · meditation · motivation · rest

Go Team 2026: A Gentle Reminder To Give Yourself What You Need (When You Can, Of Course)

Christine HenneburyLeave a comment

Hey Team, 

Here’s the short version of this post: It’s ok to give yourself the movement, the peace of mind, and the rest that you need.

I know this is not the first time I have given you (or myself) this advice but since I always need reminders about this stuff then I assume you do, too.

So, to reiterate:

Whenever you can, please, please, please, give yourself the things you need. 

If you need rest, then please get some rest

And please do that in a way that lets you meet your needs the best way you can in your current situation.

Resting doesn’t have to mean taking a nap (but a nap is great if you are able to take one!) It can mean resting in small increments, taking some deep breaths, pausing between tasks, choosing to limit the scope of some tasks, doing some yoga or stretching, or picking a restorative activity.

If your thoughts are feeling tangled and you need to meditate or journal then please meditate or journal. 

And please do those things in the way that meets your needs. 

Journaling doesn’t have to be pen on paper, it can be typing on a screen or drawing on an envelope or using voice to text or creating a collage or anything else that makes your thoughts more tangible and organizable for you. 

Meditation doesn’t have to mean sitting still (but that type of mindfulness is totally cool.) It can mean colouring, or doing walking meditation, or drawing a series of small lines, or doing a task with great care. It’s more about the nature of your attention than the specific activities involved.

If you need to get moving, then please get moving.

And please do that in the way that meets your needs.

If you need intense exercise, then push yourself hard in whichever ways are available to you right now. 

If you need slow movement, then take your time. 

If you need to lift heavy, lift heavy. If you need to lift light, lift light. 

And please don’t feel like you need to limit yourself to doing some sort of established routine. It’s totally ok to put on some music and flail around like a fish that got washed up on the beach. It’s totally ok to head to the playground and swing on the swings. It’s totally ok to do squats while you watch TV.  And it’s totally ok to stretch while you talk to a friend. 

As long as your movement meets your needs, then forge ahead.

If you need something, then please do what you can to meet that need. 

Even if you feel you *shouldn’t* (I still hate that word!) need it.

In fact, ESPECIALLY if you feel you shouldn’t need it. 

Your needs matter. 

You matter. 

And if you need some sort of permission before meeting those needs – in whatever way you are able to meet them at the moment – then consider that permission granted. 

I may not be the boss of you but I am perfectly willing to boss you into being kind to yourself. 

(Yes, I *am* the oldest sister, how did you guess?)

So, Team, please, please, please take good care of yourselves out there. 

And here is your gold star for your efforts to meet your needs – whatever they happen to look like right now. 

Go Team Us!

a small drawing of a gold star with a happy face on it
This little gold star cheered me right up. If you have a minute, draw yourself a gold star – you won’t regret it!

Image description: a drawing of a cartoonish gold star with a happy face on it. The drawing is on a piece of white index card and the background behind the star includes a bunch of small marks (some dots and some are a little more like lines) and five short lines that are near each point on the star like it is either glistening or in motion. The piece of index card is propped up between the keys on my computer keyboard which is black with white letters.

advice · fitness · habits · mindfulness

Positive is Practice – Sam’s 3 Good Things

elan.paulson1 Comment

I interviewed Sam about her regular habit of sharing “3 good things” from her days on her personal social media feed.

EP: You often post “3 good things” on your personal socials along with photos. How long have you been doing this, and has your reason for still doing it changed since you started?

SB: I started six years ago in November. November is gratitude month, and it’s also my least favourite month of the year, so I figured it couldn’t hurt to look around and find things to be grateful for.

I’m not sure exactly when I started doing it year-round, maybe two or three years ago? I liked it so much I didn’t want to stop when November was over.

Why do I keep it up? I like the way it makes me feel. But also, and I notice this more these days, the practice itself trains me to start looking around for good things.

EP: This tracks with something I heard on a recent podcast about negativity bias. We’re wired to overfocus on the bad (to the point where we overlook the good), but intentionally practising the positive can help us rebalance. The researcher called it gain-framing, seeing experiences through a positive lens or treating setbacks as opportunities to learn. Does that match your practice?

SB: Yes, that definitely matches my experience. I do a bit of only good things and a bit of reframing. I’ve got a close family member in the hospital. Not good. But good that they’re getting the excellent medical care they need.

A woman in glasses looks through her fingers Ina square frame shape

I also share bad news. I’m one of those academics, for example, who posts about rejections. It’s not just good news. Junior scholars need to see that rejection is part of the process. I also share when I stop doing things, so it doesn’t always look like I’m doing more new things without stopping others.

EP: The podcast researcher talked about the value of sharing positive experiences with others, which reinforce them and connect us to others through that sharing. Do you think about how others receive your posts? How do you feel sharing them?

SB: I do worry sometimes that people think it’s all good things all the time, but there’s a lot of bad at work that I can’t share on social media for a whole host of reasons. Ditto bad personal news, which often involves other people, and sometimes it’s their story to tell, not mine. Sometimes I find it hard to get the valence right.

EP: It sounds like you are aware of thr bad, but it’s not always shareable. So that’s another reason why you just choose to focus on the good. And maybe that you don’t want the terrible to stop your from seeing the good?

SB: I find that seeing the good helps me understand what we’re struggling for, why it all matters. The world is a beautiful place.

We were canoe camping this past weekend and I loved the light on the water, the sounds of the birds, watching a hummingbird on the flowers, swimming with loons, basking on warm rocks after swimming in a cold lake, the taste of hot tea and cookies, swaying in a hammock and napping. So many good things.

EP: How would you recommend that others try out sharing “3 good things,” and what to do on the days when thry feel negativity bias creeping in?

SB: To be honest, I’ve skipped 3 or 4 days over the years where things were too bleak to do it. I think that’s okay. That’s life.

I keep a Google doc on my phone, called Three Good Things, for myself. But I also share on social media for the habit and the accountability. For a time I thought about starting a blog just focused on tracking workouts and sharing good things. You could do that too.

Listen to “Stepping Out of the Shadows” from Hidden Brain, hosted by Shankar Vedantam, with psychologist Alison Ledgerwood (University of California Davis).,who explores negativity bias, the deeply human tendency to hold on to what went wrong and overlook what went right. In the episode, Ledgerwood unpacks why our minds are drawn to losses and threats, and what can be done to rebalance our attention.