If you’ve ever seen a sunset that took your breath away, delighted in the laughter of a toddler or savored an exquisite dessert, you’ve experienced what scientists call a “glimmer.”
“These small, seemingly insignificant moments can have profound effects on our physical health and emotional well-being,” says Lisa MacLean, M.D., a psychiatrist at Henry Ford Health. “Over time, and with practice, you can train yourself to pay attention to these fleeting moments of joy and appreciate them in the moment.”
What Are Glimmers?
Glimmers are small experiences of pleasure that happen during simple, everyday activities: watching the sun rise or set, noticing a wildflower or the soft glow of a full moon, or listening to the summer rain. Noticing and appreciating them cues your nervous system that you’re safe and can relax.
“They’re micro moments of awe, little things you notice during the day that make you feel calm, peaceful and connected,” Dr. MacLean says.
Glimmers are highly personal; you probably already know some small things that give you a moment of joy. Examples include:
- Spotting a double rainbow
- Smelling a fragrant rose
- Hearing the birds singing shortly after dawn
- Gazing at the stars in the night sky
- Cuddling with your pet on the couch
- Sipping the perfect cup of coffee, tea or hot chocolate
- Watching sunlight dance across the water
Why Are Glimmers Important?
Our brains are wired to scan our environment for potential threats. It’s a survival mechanism. “This negativity bias prompts us to pay more attention to negative informationthan positive,” says Dr. MacLean. “Unfortunately, that disproportionate focus on negativity can interfere with our overall health and well-being.”
But when you consciously decide to focus on the beautiful and unexpected gifts in the world around you, you prime your brain to pay attention to the positive. So instead of fixating on your stressors and potential dangers, you take in beauty and peace, reduce your stress levels and bring your attention to the present moment.
“Noticing these few seconds of bliss helps build emotional resilience, keeps your nervous system in balance and even enhances creativity,” Dr. MacLean says. And research suggests that such positive emotions have profound and long-lasting effects on social connectionsand personal growth.
The Difference Between Glimmers And Triggers
Glimmers are the opposite of triggers. Glimmers activate the parasympathetic nervous system, which acts as the body’s natural relaxation response. They act as cues that boost your moodand make you feel happy, calm and peaceful.
Triggers, on the other hand, signal the sympathetic nervous system, the body’s “fight, flight or freeze” response. They spark negative emotions like fear, anxiety, stress and anger—and they often cause an intense emotional reaction.
Because both are personal, one person’s glimmer could be another person’s trigger. “Both triggers and glimmers can be internal or external, from a thought that spontaneously arises (internal) to a piece of music that elicits strong emotions (external),” Dr. MacLean says.
How To Get More Glimmers
Glimmers are all around us. You can find them during a walk on the beach, while shopping for fruit at the local farmer’s market or gardening in the backyard.
To boost your odds of noticing and savoring these moments of pleasure, try these five strategies:
1. Set an intention.
If you want to notice more glimmers in your daily life, set an intention to spot just one a day. Then go where you frequently see glimmers: the lake, the woods, a favorite hiking trail or your garden. Over time, you’ll discover that you’re noticing glimmers in everyday moments without even thinking about it.
2. Limit screen time.
If you spend most of your time behind a screen or staring into your smartphone, it’s more difficult to pick up on the glimmers in the world around you. Think about setting boundaries around screentimeor do a digital detox to open yourself up to glimmers. After all, if you’re not glued to a screen, you’re more likely to experience moments of joy in the real world.
3. Practice mindfulness.
Practicing mindfulness requires engaging all your senses to ground yourself in the moment. Visual glimmers like watching a hummingbird may be easily noticed, while listening to the sound of the breeze requires more focus. No matter which type of glimmer you notice, take time to pause and bask in the wonder, connection, beauty and peace.
4. Focus on connection.
It’s no secret that social connections boost physical and mental health and well-being. When you spend time with people who light you up inside, you’re more likely to experience glimmers. Whether you’re belly laughing with friends, delighting in a child’s sweet babble or brainstorming ideas with a creative colleague, those glimmers can put a spring in your step that lasts for hours.
5. Write down your glimmers.
Consider keeping a “glimmer journal.” Like a gratitude journal, a glimmer journal helps you remember the pleasurable moments in your life. It also provides a tangible reminder of where and when you’ve found glimmers in the past, so you can seek out more in the future.
What If You’re Struggling To Find Glimmers?
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If you suffer from anxiety, depression, post-traumatic stress disorder, or another mental health condition, it can be more difficult to notice glimmers. Over time, and with practice, you can learn to focus on the positive and release the negative—and ultimately lead a more joyful life.
“If you have a chronic mental health condition, or you’ve experienced trauma, your nervous system is constantly on high alert,” Dr. MacLean says. “But with help, you can learn to deactivate that stress response and pay attention to the glimmers that are right in front of you.”
Techniques like cognitive behavioral therapy, cognitive reframing, even mindfulness practices like yoga, meditationand qigong, can help you cultivate gratitude for the glimmers in your surroundings. You’ll begin to notice and immerse yourself in them more fully.
“What we’ve discovered is that when you begin to focus on glimmers, you notice them more,” Dr. MacLean says. “Glimmers beget more glimmers—and that’s good for both body and soul.”
Reviewed by Lisa MacLean, M.D., a psychiatrist specializing in adult ADHD treatment at Henry Ford Behavioral Services in Detroit. She is the director of physician wellness for Henry Ford Health, using her expertise to help doctors optimize wellness and find balance by teaching them healthy coping strategies so they can better serve their patients.
