The G.L.A.D. Method

The material and contents of this post are for informational purposes only and are designed to provide helpful advice on the subjects discussed. The information is not intended to be a substitute for professional advice, diagnosis or treatment. For diagnosis or treatment of any medical or emotional condition, please consult your physician, mental health professional, or other qualified health provider.

When your hear the word mindfulness, chances are you’re thinking of meditation. You’re not wrong! Mindfulness has so many health benefits and is about being fully present.  There is no better example of being fully present than meditation.  The thing is, it’s not for everyone and it’s not for every moment. Another simple way to be fully present is by using the G.L.A.D. method. It’s an easy thing I teach my clients and would love to share it with you too!

G

Gratitude 

What is one thing you are grateful for in this moment? The more specific you can be, the better. Want to name more than one? Great! Your health. Your family. Your ability to walk, keep a roof over your head, the food in your fridge, etc.

L

Learned

What is something you learned today? It doesn’t have to be something learned in the traditional sense (i.e. I learned how to multiply fractions today.).You may have learned something about yourself or a loved one or some random fact about a celebrity on TMZ. Everyday we are living, we are learning something. The idea of this exercise is to be present and take notice.

A

Achievement 

What did you accomplish today? This is a positive thinking exercise and is not about what you didn’t do.  Did you get to work on time? Make a meal for you kids? Complete a load of laundry? (instead of hitting start on the dryer 49 times to “refresh” it 🤣🤷‍♀️).  Even if all you did today was get out of bed and eat, that’s an accomplishment, especially if you’re wrestling with depression or a particularly difficult season of life. You’re here. You did something. Own it!

D 

Delight 

What was something that gave you joy today? Is your fur baby particularly adorable today? Was your morning coffee just perfect? Did you get to pull in to a parking spot and pull all the way through?!  (Just me? I love when that happens🤣) Even the crappiest of days have positive things happen throughout them. You just have to look. Taking a moment to remember that thing that gave you joy and sitting in the memory of the feeling it gave you is so good for your mind (and soul).  

That’s it! It’s simple, easy to remember, and an exercise you can do nightly or even multiple times a day, particularly if you’re feeling anxious. It’s also a great exercise to do as a family at the dinner table. It encourages you, the adult to stop and reflect while simultaneously teaching your child(ren) to do the same.  Stopping to take a moment to be fully present is something you won’t regret. Done regularly, you may find it to be your new default coping skill and become overall less anxious.  Try it and let me know what you think!