In this motivational monologue, the speaker presents a simple, daily written practice designed to lift low mood and cultivate positive feelings. The core method is a "gentle but massive attention exercise" that involves keeping a dedicated diary and, each day, first briefly noting any negative thoughts or beliefs that are causing distress, then immediately shifting to a long, detailed appreciation list. The list should consist of statements beginning with "I appreciate..." and cover things the speaker currently has, can do, or hopes to have in the future, while avoiding language of desperation, wants, or shoulds. The speaker emphasizes detaching from desperation and excessive fixation on negative thoughts, encouraging a present‑moment focus. The practice is recommended for a few minutes once or twice daily, every day, with the goal of generating a flow of positive emotion, relaxation, and a sense of freedom from burden.
Chapters
How to overcome feeling low and how to feel good? How can we feel good so that we attract more good things and good feelings around us? One of many uncomplicated ways to get out of your low state is to practice gentle but massive attention exercise. You do it in nice, beautiful, good, and intended written form. It's very powerful. You start doing it, and after some time, You will feel relaxed, feel better, and like you're free from any burden. Take your time doing it. You should do it for a few minutes once or twice a day, and I highly recommend you to do it every single day. So what do you need to write? You can get a diary and dedicate it to the exercise only. Yeah, that's the purpose. So start with the first exercise called appreciation list. Make a really long list of things you like and appreciate. Things that you have right now, you can do, and more importantly, things you don't have right now but would like to have in the future. For the things that you don't have but would like to have in the future, you can already assume that you already have, but do not get too much attached to it. Don't have a strong expectation with desperation. Desperation is a negative emotion. A desperate statement such as, oh, I want this anyhow. I have to work hard for it. If I get what I like, then only I can be happy. When you're desperate, detach yourself from the present moment and lose the joy in the present time. But the joy cannot be felt in the future because what you have right now is the present moment. You may wish to start with limiting or negative beliefs, or whatever makes you upset, but don't get fixated on it. When you're too fixated on the negative thoughts or emotions, you amplify the negative emotions and you feel lower. Acknowledging the negative beliefs is not bad. Do not resist. So start by writing what makes you feel low and don't spend much time on it. Once it's done, you can now make a really long and massive run for appreciation. Make a long list of appreciation. For the first few lines, you can turn your negative thoughts and beliefs into positive emotional thoughts by writing what you would appreciate happening instead. Remember the word appreciation, not expectations like wants, haves, shoulds, or musts. Don't write something that starts with I want, I need, or I should. So start writing massive long list of things, people, situations, places, environments, and experiences you really appreciate. Write something that starts with, I appreciate kind and helpful people. I like a beautiful watch on my wrist. So finish the long list of things that you like until you feel the flow of positive emotion in your body and mind.
