Spotting the Light — The Science of Noticing What’s Good

I took this picture on my morning walk, and I always love when the light from the sun filters through the trees. On mornings like this, the light isn’t just everywhere — it’s separated in a way that makes it easy to see each beam, touching individual leaves, branches, and patches of ground.

It reminded me of something I’ve been thinking about lately: positive psychology, gratitude, and noticing the good.

We’ve all heard about gratitude journals — some of us keep them faithfully, others pick them up for a while before they get lost in the shuffle. In business, it’s easy to focus on what’s next: the deadlines, the challenges ahead, the endless list of things to check off so we can feel that hit of progress.

But standing there in the woods, I realized that the reason the sunlight was so beautiful was because it was specific. The trees separated the light into visible rays, making it easier to notice exactly where it was touching.

It’s the same with progress and gratitude. On a cloudless day, the sun is everywhere — and in its sameness, we stop noticing it. Likewise, when we let our wins and contributions blur together, it’s easier to see the shadows instead. But when we take the time to identify specific moments — a conversation that unlocked an idea, a project milestone, a kind email from a client — we notice the light in our work and lives differently.

And there’s research to back this up. Positive psychology studies have shown that when we name specific good moments, our brains actually strengthen the neural pathways that help us notice them again in the future. Dr. Martin Seligman, often called the father of positive psychology, found that writing down three specific good things each day can significantly boost happiness and reduce symptoms of depression. Neuroscientists like Dr. Rick Hanson explain that our brains are wired with a “negativity bias,” meaning we naturally focus on problems. But specific gratitude practices help re-train the brain, making it easier to spot and savor the positive.

In the workplace, research from Harvard Business Review shows that recognizing contributions — not just outcomes — builds morale, motivation, and trust. It’s not about vague praise like “good job,” but about pointing to a concrete action or impact: “The way you framed that proposal really brought the client’s vision into focus.” That kind of specific recognition works like sunlight through the trees: it highlights exactly where the light is hitting, making it visible and memorable.

So here’s my challenge — for myself and for anyone reading this:

Slow down enough to notice exactly where the light is touching today. Be specific. Whether it’s a moment of personal joy, a small step forward in a project, or an act of kindness, name it. Write it down. Share it.

Because when we train ourselves to see the light in detail, we see our days — and our work — in a whole new way.