Notice What's Working

Building Happiness: Why Noticing What’s Working Really Matters

We spend so much of our lives chasing happiness — a promotion, a bigger house, a better version of ourselves; we’re told happiness is something to achieve once everything lines up perfectly.

But what if happiness isn’t waiting somewhere in the distance to be achieved? What if it’s something we can start building right now?

That’s the foundation of my podcast The Happiness Hack with Tim Coulson — exploring how science, psychology, and simple daily choices can help us feel more grounded, more connected, and more alive.

And one of the most powerful starting points? Learning to notice what’s already working.

Why the Basics Matter More Than You Think

Back in the 1940s, Abraham Maslow introduced the Hierarchy of Needs. You’ve probably seen it before — that pyramid showing the layers of human motivation.

Here’s the catch: you can’t build a solid top if the base is crumbling.

If you’re exhausted, anxious about money, or feeling isolated, your brain will always prioritise those needs first. That’s not weakness — it’s biology.

If you’re struggling to feel “motivated” or “fulfilled,” it’s not because you’re lazy or broken. It’s because your brain is doing exactly what it’s designed to do: focus on stability before growth.

The Modern Happiness Trap

Today’s world has flipped Maslow’s pyramid upside down.

We’re told to chase purpose, success, and fulfilment — all while running on empty. We hustle for the top of the mountain while skipping the climb that actually gets us there. We scroll through social media and see people “living their best life,” and it’s easy to feel like we’re falling behind.

But here’s the truth: you can get the promotion, buy the house, take the trip — and still feel unsatisfied if your foundations aren’t secure.

Happiness isn’t built on achievement. It’s built on alignment.

When your needs for rest, safety, and connection are met, you don’t have to chase happiness so hard — it starts to meet you halfway.

The Happiness Hack: Noticing What’s Working

So where do you begin when life feels heavy or off-balance?

You start by noticing what’s already okay.

It sounds simple — maybe even too simple — but it’s one of the most powerful mindset shifts you can make.

Multiple researchers have shown that recognising small, positive moments helps retrain your negativity bias. When you deliberately pause to notice what’s good — a warm coffee, a quiet moment, a small win — your brain starts releasing dopamine and serotonin, the “feel good” chemicals that signal safety.

Over time, this rewires your attention to notice more of what’s working, and less of what’s not. It’s not toxic positivity and it’s not pretending everything’s fine.

It’s training your attention to build stability from the inside out.

How to Start (Right Now)

Try this for a week:

Pause once a day — morning or night.

Ask yourself: “What’s one thing that’s working right now?”

Name it clearly. Say it out loud, or jot it in your notes app.

That’s it. It could be:

“I handled that conversation better than I thought I would” or “The house is quiet, and I needed that” or “I actually enjoyed my walk this morning.”

These micro-moments are like mental anchors. They remind your nervous system that not everything is falling apart, even when life feels messy.

And here’s the magic — the more you notice them, the more your brain starts finding them for you.

Why This Works (and Why It Lasts).

When you focus on what’s working, you’re not ignoring challenges — you’re changing your starting point. Instead of building happiness on top of stress and self-criticism, you’re building it on awareness and gratitude.

You’re strengthening the foundation that allows for growth, connection, and creativity.

Think of it like laying the foundations before building walls. You don’t need visual perfection — you just need reliable stability, and that stability grows from noticing what’s already good enough.

The Bigger Picture

Happiness isn’t about constant joy. It’s about emotional range — the ability to hold both the good and the hard at the same time. When you start with awareness — when you notice what’s already safe, solid, or quietly okay — you make space for more of it.

That’s where lasting happiness begins: not in a distant goal, but in the small, grounded moments of the day you already have.

So, before you chase the next big thing, take a breath.
Look around.
Notice one thing that’s already working.

Because, as I always say on The Happiness Hack with Tim Coulson — the day is what you make it.