My peculiar brain chemistry makes me prone to depression, and toward the end of last year a variety of triggers, internal and external, damaged my equilibrium. Setbacks weighed on me more than they should. Every day felt like a chain of uniformly unpleasant events. When I realized last month what was going on, I knew I needed to change my thinking. The trouble with depression is that it drains your ability to take action, so I chose two simple tasks that I could do each day to change my outlook. I called it the “Thirty Day Optimism Challenge.”
In the morning, I would name one thing to look forward to. It didn’t have to be anything major. Some days, it was as simple as, “I look forward to coming home tonight.” And it didn’t have to be something that would happen that day. One day, I named a weekend trip to Saint Augustine that my wife and I were planning. The idea was to remind myself that no matter what was going on right then, something positive was on the way.
At night, I identified one good thing about that day. It was usually something simple: watching pelicans dive for fish during my morning commute, reading a good essay, or meeting a friend for coffee. It wasn’t about ignoring bad things, but about not focusing on those things exclusively.
I recorded the answers in my pocket diary. Writing them down made them concrete, and my mood began to improve by the second week. I began to make a game of finding something good—how early could I spot something I could use that night? Eventually, I started noticing so many good things each day that I had trouble selecting just one! And in the morning, if I couldn’t think of something to look forward to, I’d make a plan: tonight I will call my best friend. This weekend, I will visit the bookstore. I always had something to look forward to on any given day—whether it was something that night, the next week, or in a few months.
Yesterday was Day 30. The challenge worked. I feel more optimistic, and I’ve decided to keep up both exercises indefinitely. Depression will still surface from time to time, but I hope those incidents will be fewer, rarer, and weaker if I remember to keep my eyes open for the positive things in life.