Super skill: Creating joy in the middle of stress
Why this matters today
See it clearly; stress is not going anywhere.
You feel distress when you are not progressing on your goals.
You feel distress when communication breaks down in your relationships.
You feel distress when you make mistakes and handle yourself with judgment and blame.
Life will always include pressure and problems.
What really changes your quality of life is how much genuine joy you can create in the middle of that pressure.
You want to feel satisfied, grounded, and grateful, even when things are not perfect.
Super skill
Today’s super skill is practising appreciative joy on purpose.
Appreciative joy is the quiet contentment and sense of ease that comes from being grateful for what you already have.
Not the one-day big win. The everyday goodness that is usually taken for granted, forgotten, or not even registered because your attention is somewhere else.
Joy is not just a state of mind. It is a practice. You cultivate it with intention.
Step 1: Keep a daily “3 Wins” reflection.
Every day, write down 3 things you are grateful for.
The small things matter: A walk in nature. Being able to pay for what you already have. A moment of laughter.
Science is clear; this boosts your happiness in the present and your optimism about the future.
Step 2: Build a wins résumé.
Create a list of your precious achievements, personal and professional.
Like a CV, but for real wins that mattered to you.
Revisit this at least once a month. Let it remind you of your capability, your growth, your resilience.
Step 3: Write gratitude letters.
Write to the people who matter to you.
Tell them exactly what you appreciate about them and what they do that fills your heart with joy or makes you feel like you matter.
(you can send the letter or just write it for yourself; both create joy)
This works because you are training your attention to broaden. Instead of letting it sit only on what is not working, you also notice what is working.
You start measuring the gain, not just the gap.
From that fuller picture, you feel more fulfilled and you generate better ideas and strategies to move forward.
Use this when goals feel stuck.
Use it after a small win.
Use it on days when your mistakes and self-criticism are loud.
Becoming Super
Becoming Super is not about eliminating stress. It is about becoming the kind of person who can create real joy in the middle of difficulty.
When you do that, gratitude becomes fuel.
It supports you in facing challenges instead of escaping them. You keep going toward what you want with a full heart and a mind at ease.
This is exactly what we cultivate in the Mindfulness-Based Cognitive Therapy course; from week one you practice gratitude and appreciative joy, making space for what is already working so you can work more skillfully with what is hard.
Click here to register your interest in the upcoming MBCT Cohort. I will let you know before registration opens.
Have a Super Sunday! 💪
With much joy,
Hashim