Rewrite Your Day by Shifting Expectations

You wake up on Tuesday with that knot in your stomach—“I’ll be late in traffic again.” You press play on a guided breath exercise to clear your head. The soft chime of your mindfulness app lingers as you breathe in through your nose and out through your mouth.

During that session, you label your worry: “I expect delay.” Then you gently introduce a new thought: “I might find the express lane open.” You feel a subtle release as you picture gliding past red brake lights, the hum of the engine steady.

Later, you leave and see the sun glint on the pavement. You slip into the car, expecting disaster, but the commute is surprisingly smooth. You arrive five minutes early and walk into the office with enough time to brew a cup of coffee.

Research on expectancy theory finds that what we focus on shapes our attention and decisions. By shifting your mental filters, you actively tune into opportunities rather than obstacles, leading to better outcomes and calmer mornings.

Begin each morning by noticing what you expect—good or bad—and pick one negative belief to replace with a neutral or positive vision. Spend a brief moment visualizing that alternative outcome, then carry it with you into your day. Compare your morning expectation with what actually unfolds and note the difference. Give it a try tomorrow.