The Gift of Learning How to Refocus

Have you ever had a day where everything went well—except for one thing you just couldn’t stop thinking about?

That “sticky thought” isn’t a flaw. It’s a well-documented psychological concept called focalism.

Focalism happens when our minds zero in on a single experience at the expense of everything else. It’s like noticing a small blemish in the corner of a breathtaking tapestry—and suddenly feeling like the entire artwork is ruined.

Thanks to our brain’s negativity bias, we’re wired to pay more attention to what went wrong than to what went right. This isn’t weakness; it’s human biology. But we can retrain our attention.

Here’s a simple practice to help:

·       Notice the thought. Say to yourself, “This is focalism at work.”

·       Write it down. Capture what happened and why it feels important.

·       Shift your focus. List five things from your day that went well—and why they matter.

This exercise helps your brain loosen its grip on the sticky thought and open up to the full picture of your day.

Focalism can be a helpful servant, but it’s a terrible master. By choosing where to place our focus, we reclaim our ability to live each day with greater clarity, gratitude, and joy.

Remember: Life’s tapestry is far more beautiful when we step back and see it whole.