“Gratitude doesn’t live in the future; it exists in the now.”
A note for October,
October has always been one of my favourite months. I love the changing colours, crisp fresh air, and the way the wind picks up, signalling that change is afoot. There’s something comforting about the rhythm of the seasons and nature’s quiet reminder that change, while not always easy, is a normal part of life. Perhaps being born in October has something to do with my fondness for this time of year!
We’ve been enjoying an especially beautiful start to fall here in the Pacific Northwest, with plenty of sunshine inviting us outdoors. This month brings more family time and baseball, along with continued training for my first HYROX race in December. I’m especially excited to be competing alongside my oldest son! I love having a big goal to work toward, not just for the outcome, but for the experience of showing up, putting in the effort, and seeing what becomes possible along the way.
I’m grateful for so much in my life, including my health, family, friendships, and the meaningful work I get to do with my coaching clients. Watching people take chances on themselves and continue to grow, especially through challenges, is a constant source of inspiration.
Life will always bring its share of challenges and uncertainty, but there’s also so much to appreciate along the way. We don’t have to wait for everything to be going perfectly to experience gratitude. Sometimes it’s simply a matter of noticing the good that’s already here.
As we celebrate Canadian Thanksgiving, I hope you’ll find a few moments to appreciate the people, experiences, and simple pleasures that make your life meaningful.
If you’re celebrating this weekend, I wish you a very happy and abundant Thanksgiving!
In gratitude, ❤ Emily
This Month’s Reflection:
This month’s reflection is inspired by my article, Here’s How to Experience More Gratitude in Your Day.
We often wait for something wonderful to happen before allowing ourselves to feel grateful. But gratitude doesn’t have to be reserved for big milestones or moments when everything is going our way.
One of the ideas I explore in this article is that gratitude is a habit we can strengthen with practice. When we pause and pay attention to what’s already good in our lives, we begin to recognize more reasons to be thankful.
It’s a simple shift in perspective that can make a meaningful difference in how we experience our days.
This Month’s Three Practices:
Remember the good, feel your best, reset as needed…
💛 Remember the Good:
It’s easy to overlook the small things going well, when we’re busy thinking about what needs to get done or what comes next.
A good conversation, a beautiful morning, a shared laugh, or the satisfaction of following through on something important. These everyday moments deserve our appreciation too.
Practice:
At the end of each day, recall three things you appreciated. They don’t need to be extraordinary. The little things count.
🌿 Feel Your Best:
Our feelings can tell us a lot about what we need. When we’re distracted, overwhelmed, or caught up in unhelpful thoughts, taking a moment to check in with ourselves can help us respond more intentionally.
We don’t need to dismiss difficult feelings to make room for gratitude. Both can exist at the same time.
Practice:
When you notice yourself feeling overwhelmed, pause and ask:
What am I feeling right now? What might help me feel a little better?
Choose one small action that supports how you want to feel.
🔄 Reset as Needed:
Sometimes we put off appreciating life until things slow down, a goal is reached, or a challenge is behind us.
But there’s always something unfolding, and waiting for the perfect moment can mean missing what’s good about the one we’re in.
Practice:
The next time you catch yourself thinking, I’ll be happy when..., pause and ask:
What is one thing I can appreciate about my life today?
Monthly Reset:
As October unfolds, remember:
Appreciate the ordinary.
Some of life’s best moments are easy to overlook.
Make room for how you feel.
Gratitude and difficult emotions can exist together.
Keep showing up.
Small, consistent choices can make a meaningful difference.
Reflection for the Month:
What am I grateful for in this season of my life, including the things that are still unfolding?
This Month’s Quote:
Thank you for making The Happiness Note part of your month.
I hope this edition encourages you to appreciate the simple pleasures, recognize the good that’s already here, and make a little more room for gratitude in your everyday life.
Until next month...
Appreciate the good that’s already here.
Remember the good.
Feel your best.
Reset as needed.
If you want more reading, check out some of my books:
A gentle reminder: The Happiness Note is designed to inspire reflection and personal growth. The ideas shared are for informational and educational purposes and are not a substitute for professional advice. Please consult a qualified professional regarding your individual circumstances.