The Science of Small Doses of Positivity
On my desk at home sits a little gem: Something to Think About by Adam Grant. It’s a daily calendar that offers bite-sized insights—quotes, reflections, and small nudges towards better ways of thinking and working.
Now, I’m not always a fan of motivational quote calendars. Let’s be honest—some are all fluff and no substance. But what makes this one different is the source. Adam Grant is an organisational psychologist at Wharton, consistently ranked their top-rated professor. He earned his first degree at Harvard and his PhD at Michigan, and his work blends rigorous science with practical wisdom. If you want to explore his credentials, check out his Wharton profile.
I first discovered Adam through the book Option B, which he co-wrote with Sheryl Sandberg. It’s a moving, powerful read about resilience in the face of grief, after Sheryl lost her husband suddenly. It’s not an easy book—but it’s one that stays with you.
The Quote That Stuck
Of all the daily insights from Adam Grant’s calendar, one that has really stayed with me was one I first read on the 6th January. I featured this in my Tea Break Coach video last week that you can read-watch it here.
It was recorded on a gorgeous sunny day so if you need a dose of sunshine today that might just do the job!
Back to the quote. It’s one of the simplest and best descriptions I have read about how to be authentic and why it matters:
“Authenticity is not about expressing every opinion you hold, it’s about ensuring that what you voice reflects what you value. If you prize respect and kindness, your comments shouldn’t be filled with contempt and cruelty. Ideas are worth sharing when they represent your ideals.”
It’s a reminder that it isn’t automatically inauthentic to hold things back. Authenticity is not about disclosing everything we think and feel. It’s about alignment. Try these quick questions in the moment to do a quick authenticity check –
Does what I’m saying reflect who I am at my best? Does saying this draw attention to the things I value most highly and want more of in my life?
The Neuroscience of Small, Positive Nudges
You might wonder—what’s the point of these small daily insights? Is there any science behind them? The short answer is yes.
Research in neuroscience and positive psychology tells us that small, daily doses of positive reflection can have a significant cumulative effect.
I created my It’s Not Bloody Rocket Science – The Journal to give people an easy way to get the proven benefits of showed that brief daily writing about positive experiences boosted wellbeing and reduced symptoms of depression for weeks afterwards.
Subsequent research from the University of California, Berkeley, found that daily affirmations and self-compassion exercises led to decreased stress and improved mental health among participants. These practices, performed for just 20 seconds a day over a month, were as effective as more time-intensive interventions. Learn more about this study here.
Moreover, a study led by Maria Monroy at Yale University revealed that experiencing moments of awe in daily life—such as admiring nature or listening to thought-provoking content—significantly reduced depressive symptoms and stress, enhancing overall well-being. Explore the findings here.
So yes – this simple stuff does work! So whether you do a bit of gratitude journaling or have a micro-reflection moment, you aren’t being indulgent or silly – you are literally releasing feel good chemicals into your brain and body. Research shows that when we regularly pause to focus on constructive ideas—even briefly—we strengthen neural pathways associated with optimism, resilience, and emotional regulation.
Adam Grant’s daily calendar isn’t magic. But what it does is offer a tiny daily prompt to think in a way that builds those pathways over time.
Why It Works: The Brain Bias
Our brains have a negativity bias—we’re wired to scan for threat and focus on what’s wrong. It’s a survival mechanism. But what daily positive nudges do is gently rebalance that bias. They help us notice what’s good, useful, or worth aspiring to. And over time, those micro-moments shape our outlook and actions.
Think of it like compound interest. One positive reflection might feel like nothing. But do it most days for a year? The cumulative impact is real.
✅ Find your daily nudge – It doesn’t have to be Adam Grant’s calendar (though I do recommend it!). Maybe it’s a gratitude journal, an app that sends a daily reflection, or a post-it on your desk with a quote that resonates.
✅ Pause for 60 seconds – When you encounter that nudge, actually stop. Let the idea land. Even a brief moment of attention helps it stick.
✅ A final word on Authenticity – Ask yourself the alignment question – Does what I’m about to say or do reflect what I value? This tiny pause can shift conversations and decisions in powerful ways.
Parting Shot
If you’re looking for a simple way to build resilience, focus, and connection with what matters—consider the science-backed benefits of these small daily doses of positivity. They’re not just feel-good fluff. They’re little neural workouts that, over time, can help you think and act in ways that reflect your best self.
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