"Sunlight" Work: A Focus on Growth and Happiness

We’ve all heard about shadow work, right? (If you haven’t, take a look at my post on it in this Blog section). It’s the idea of diving into the darker parts of ourselves—the pain, the insecurities, the messy bits we don’t like to show the world. It’s powerful work, no doubt. But let’s not forget there’s another side of self-exploration that’s just as crucial and sometimes very neglected:  light work  (or “sunlight work,” if you prefer). Where shadow work takes us into our hidden wounds, light work is about focusing on positive growth and noticing the positive aspects of who we are, which in turn helps us know ourselves rather than judge ourselves.

In a world that often encourages us to focus on self-improvement through the lens of “fixing” what’s wrong, light work offers a refreshing alternative. Recognizing and honoring the parts of ourselves that are already great, the moments of happiness and connection, and the skills and strengths that have helped us navigate life is incredibly important. It’s a way of saying, “Hey, I’m doing okay, and I’m going to notice that.” Otherwise, we’ll never recognize our achievements, never let ourselves rest, and never really feel good enough.

Let’s dive into what light work is all about and how you can practice it in your everyday life.

 What Is Light Work?

Simply put, light work dedicated time to let your mind dwell on the achievements, positives, and lovely things about yourself and your life. Instead of focusing on what’s hidden, painful, or in need of healing, light work shines a spotlight on the positive—your strengths, successes, and moments of pride. It’s about building yourself up, not because you’re ignoring the shadow parts, but because you deserve to acknowledge the light in you too.

Think of light work as a self-confidence with a purpose. It’s a practice in gratitude, self-affection, and contentment. By reflecting on the good things about yourself and your life, you’re strengthening positive beliefs and experiences that can help you weather the tough times with more resilience.

 Why Light Work Matters

It’s easy to get stuck in the mindset that we constantly need to fix ourselves. Self-help books, wellness trends, and even social media can sometimes make us feel like we’re not doing enough if we aren’t addressing our wounds or working through trauma 24/7. But the truth is, we are more than our wounds. Light work reminds us of that.

Focusing solely on shadow work can sometimes feel heavy and overwhelming. While it’s important to process pain, it’s equally important to nurture what’s already thriving. Light work gives you the balance you need—it’s like giving yourself permission to bask in the sunlight after spending time in the shadows.

For example, if you’ve been working through feelings of inadequacy through shadow work, light work can balance that by reminding you of the times when you felt strong and capable. This practice helps rewire your brain to hold space for both healing and celebration, creating a more holistic approach to self-growth.

We know that the more we revisit a particular memory or thought, the easier it is to active that connection in our minds. Purposefully revisiting positive thoughts, memories, or satisfying moments helps to make these memories and emotions much more accessible to you. Your mind will naturally strengthen the negative memories, but it needs your help to identify the positive ones. It needs you to point out and dwell on the lovely aspects of life.

 Examples of Light Work in Action

So, what does light work actually look like? It can take many forms, from journaling about your proudest moments to simply acknowledging the good things in your life right now. Here are some everyday examples:

    1. Noticing Your Strengths

Let’s say you’ve been through a difficult situation, like a challenging project at work or navigating a tough conversation with a loved one. Instead of focusing on the stress or anxiety you felt (which is often our first instinct), light work encourages you to reflect on what you did well. Did you handle the situation with grace or patience? Did you stand up for yourself in a way that felt empowering?

By intentionally focusing on your strengths in these moments, you reinforce the knowledge that you arecapable and resilient.

    2. Celebrating All Kinds of Wins

Light work isn’t about waiting for big, life-changing achievements to celebrate yourself. It’s about noticing and appreciating the small wins, too. Maybe you stuck to a healthy routine for a week, reached out to a friend you’ve been missing, or finally completed a task you’ve been putting off. Whatever it is, take a moment to recognize and feel good about it.

A great practice here is to keep a “wins journal” where you write down one thing you’re proud of each day. This could be as small as “I got out of bed when I really didn’t want to” or as big as “I got promoted.” The point is to praise yourself regularly, and notice what you do well. (If this doesn’t come naturally to you, you might want to check in on what your self-talk is and refer to some of my work on self-parenting).

    3. Fostering Connection

Think about the moments when you’ve felt deeply connected to someone—a heart-to-heart conversation with a friend, a meaningful experience with a family member, or even a kind exchange with a stranger. These moments of connection can be a powerful part of light work because they remind us that we are loved, seen, and part of something bigger than ourselves.

In light work, you might reflect on these moments and what they mean to you. How did they make you feel? What strengths did you bring to that connection—maybe you were a good listener, offered support, or simply shared a genuine moment of joy.

    4. Gratitude and Pleasure

Gratitude is a cornerstone of light work. Instead of focusing on what you lack or what you need to improve, light work encourages you to focus on what you have and what’s going well. You can do this by keeping a gratitude journal or simply making it a habit to mentally note the things you’re thankful for throughout the day.

Pleasure is another key element. Light work asks, “What brings you pleasure and happiness?” Maybe it’s a hobby, a walk in nature, or spending time with loved ones. Whatever it is, making time for daily pleasures in your life is a way to nurture the positive and remind yourself that life is full of moments worth celebrating. My perspective is that life is a playground. We don’t need to criticize the spots of rust or require state-of-the-art equipment to have fun with it. Grab a friend for a game of tag, slide down the slide, or just sit down and dig in the dirt for a while. The playground of life is really pretty great if you notice it.

 How to Practice Light Work

If you’re ready to embrace light work, here are some practical steps to get started:

1.  Start a Strength Journal : Each day, write down one thing you did well, no matter how small. Over time, this will help build a narrative of capability and resilience.

2.  Practice Daily Gratitude : Write down or mentally list three things you’re grateful for each day. This helps shift your focus from what’s wrong to what’s going right.

3.  Recall Positive Memories : Set aside time to reflect on moments when you felt proud, connected, or joyful. This might be through journaling, meditation, or simply taking a walk and letting your mind drift to those memories.

4.  Think About Your Strengths : Notice and dwell on your personal strengths. Are you a good friend, do you care about animals, are you silly and fun, are you calming and quiet, what skills are you proud of? Take time to really think of yourself as a best friend would.

5.  Engage in Joyful Activities : Make time for the things that bring you joy—whether it’s a hobby, spending time with loved ones, or indulging in a simple pleasure. Joy is a powerful part of light work.

In all, while shadow work is essential for healing, light work is equally important for growth. By focusing on our strengths, successes, and positive experiences, we create a more balanced and compassionate view of ourselves. Light work isn’t about ignoring the tough stuff, but about reminding ourselves that we’re not defined by it. We are strong, capable, and deserving of praise—both in the shadows and the sunlight.

So, take a moment to reflect on the light in your life and in yourself. You’ve earned it.