If you’ve been feeling stretched thin lately, you’re not alone. Between the news cycle, work demands, family dynamics, and everything in between, many of us are living in a near-constant state of “on.” As a result, our bodies and minds get very good at scanning for what’s wrong. What often gets lost in that scan, is everything that’s quietly going right. That’s where glimmers come in.
What are glimmers?
Glimmers are tiny moments of joy, connection, and safety that happen throughout our days. The term was coined by Deb Dana, a clinician known for her work applying polyvagal theory to therapy, as a counterpoint to “triggers.” Triggers are the cues that signal our nervous system to brace for danger. Glimmers are the cues that signal safety, calm, and connection.
They’re usually small and easy to overlook:
The beauty of a sunrise
The warmth of the sun on your skin on a chilly day
The first sip of your morning coffee or tea
The softness of a pet’s fur
A shared moment of laughter
The smell of soup simmering on the stove
The subtle daily changes of the colors of the leaves in the fall months
Glimmers aren’t big, life-changing events. They don’t require a vacation, a perfect morning routine, or a problem-free life. They’re already there. The practice is to simply notice them.
Why glimmers matter, especially when life is hard
When we’re feeling stressed, overwhelmed, anxious, or burned out, our attention narrows. We tend to notice threats, to-dos, and worries (the hard stuff) far more readily than moments of ease. This isn’t a personal failing. It’s your brain trying to protect you. The good news is that we can train our attention. The more we deliberately notice glimmers, the more we tend to see and experience them. Over time, this can help our nervous systems re-orient toward ease and goodness, even if only for a moment.
And a moment still counts.
This isn’t about ignoring what’s hard or toxic positivity. Glimmers don’t erase our stress, grief, or uncertainty. They sit right alongside it. Two things can be true at once: life can be hard, and I can find something, even something small, to appreciate.
Glimmers and gratitude
Gratitude practices can be wonderful, but when you’re depleted, they can start to feel like one more thing on the to-do list. A gratitude journal can feel like homework. Being told to “just be thankful” can feel dismissive. Glimmers offer a gentler entry point. There’s no list to write, no minimum to hit, and nothing to get right. You simply pause and let a good moment land. Many people find that noticing glimmers naturally opens the door to gratitude without any pressure.
A glimmer from my own week
I’ve been working on a morning meditation practice, and lately it has a new interruption: Frankie, our Golden Retriever puppy. He often wakes before my alarm, ready for his potty break and breakfast. Last week, that’s exactly what happened. Once he was fed and had gotten the “crazies” out, we sat down together and listened to a meditation. Just the two of us, quiet and (mostly) still. My plan was interrupted. It turned out to be a glimmer.
How to start noticing glimmers
You don’t need a special technique, but a few small habits can help:
Pause when something feels good. When you notice a pleasant moment, take one slow breath and let yourself stay with it for a few seconds.
Use your senses. Glimmers often show up through sight, sound, smell, touch, and taste. Warm mugs, soft blankets, good light, and favorite songs all count.
Build in cues. Pair your glimmer practice with something you already do, like your morning coffee or your walk to the mailbox.
Name it. Silently say, “There’s a glimmer.” Naming a moment helps your brain file it away.
Be patient on hard days. Some days you may only find one. That’s enough.
Make your own glimmer-friendly environment
As the days get shorter, I’ve been creating more glimmers on purpose. I put lights on timers, so 5pm doesn’t feel like bedtime, I light extra candles in the evening, and every Sunday I make a big pot of soup so I have a cozy lunch waiting for me all week. Small choices like these can make an ordinary day feel a little warmer.
Share your glimmers with me
I’d love to hear what you notice. Send me a message, leave a comment, or tag me on Instagram and tell me about the glimmers you find this month. Big or small, they all count.
Slow down and join me
Noticing glimmers is a practice, and you don’t have to do it alone. If you’d like support making space for more glimmers, I’d love to have you join me in meditating on the Unplug App, free for the next 30 days. Start your free 30 days HERE!
And if you’re ready for something more personal, I’d be honored to work with you 1:1. Book a consultation here.
This post is for educational purposes and is not a substitute for individual mental health care. If you’re struggling, consider reaching out to a licensed mental health professional.
