Finding Sunshine Series: The 5X5 Technique

Positive psychology researchers have found that people that savor activities of daily life report higher levels of happiness and satisfaction. The 5 x 5 Technique is a simple practice that can help us break out of automatic pilot and open us up to the full experience of what is here right now.

Here is how it works:

• Choose 5 things that you normally do each day.

• Pay attention to your 5 senses while you are engaging in the activity.

• What do you see?

• What do you smell?

• What do you notice with your sense of touch?

• What do you hear?

• What do you taste?

This exercise doesn’t take any extra time. Instead of thinking about what you should have done or have to do, you might discover something new about what you are doing right now.

Lori Parker, M.A.

Registered Psychologist