Sunshine Scavenger Hunt
Have you ever had one negative thought turn into five?
You start with something small… and before you know it, your mind is off and running:
“I’m never going to get this done.”
“This is too hard.”
“I can’t figure this out.”
It’s like getting pulled into a downward spiral.
I’ve written before about reaching for a better feeling thought or making a gratitude list. But sometimes, when you’re really stuck, even that feels like too much.
In those moments, there’s something much simpler you can do. Look around you and find something good.
I call this a Sunshine Scavenger Hunt.
How It Works
When your thoughts start to spiral, you don’t need to fix everything. You just need to shift your focus, even slightly.
Look around and pick one thing. Anything. Then ask yourself:
What do I like about this?
A Simple Example
Let’s say I’m sitting at my desk, feeling overwhelmed with work.
My thoughts start going:
“I’m never going to get this done.”
“This is too hard.”
Instead of staying there, I stop and look around. I notice my dog lying next to my desk. And I start thinking:
I love this dog so much
He’s so loyal, always right here with me
When I’m sick, he never leaves my side
He’s always so happy to see me
The way his tail wags and his whole body wiggles makes me smile
Now nothing about my situation has changed. But I have. I feel a little lighter.
Keep the Hunt Going
From there, I look for something else. Maybe I notice the blanket on the couch.
That blanket is so warm and cozy
I love wrapping up in it when I watch a movie
Last weekend, I had such a fun night watching a movie with my son
And just like that, I’ve moved from stress… to a really good memory.
Why This Works
You’re not trying to force yourself to feel amazing. You’re just gently guiding your mind toward something good.
And once you start, it gets easier to keep going.
Using This with Kids
Kids already understand scavenger hunts, which makes this fun and easy to introduce.
You can turn it into a game:
“How many things can you find in this room that make you happy?”
“Pick one thing and tell me 3 reasons you like it.”
If your child is struggling, start small: “Just find one thing.”
That’s enough.
Because once they find one, the next one gets easier.
Let the Sunshine In
There is always something good around us. We just don’t always notice it.
When kids learn to look for it, they start to build a habit of shifting their attention instead of getting stuck in negative thought loops.
And that’s a skill they can use for life.
Challenge
Try this with your child this week: Go on one Sunshine Scavenger Hunt each day.
Keep it simple. Keep it light. And see what happens when you start looking for the good—on purpose.