What could 120 seconds a day change?

Here's the practice. Spend 60 seconds writing what you're grateful for. Then spend 60 seconds writing what you desire. That's it.

Write whatever comes. I'm grateful for my family. I'm grateful for my home. I'm grateful for the conversation I had yesterday. I'm grateful I slept well. I'm grateful somebody bought my coffee. I'm grateful money came into my account. I'm grateful my body carried me through another day. I'm grateful for this idea. I'm grateful for the sun coming through the window.

There is always something. And this isn't about pretending everything is wonderful when it isn't.

You can want your circumstances to change and still appreciate what is here. You can be struggling financially and be grateful for £10 arriving. You can want a different career and appreciate something your current job has taught you. You can want more while appreciating what already exists.

Gratitude isn't resignation. It's noticing abundance where your brain has become trained to see absence.

And that matters because a mind constantly rehearsing there isn't enough, I'm behind, nothing works for me will see a very different world from one that is also capable of noticing support, possibility and progress.

Then ask: What do I want?

No editing. No immediately explaining why you probably can't have it. No working out the spreadsheet. No wondering what your mother, partner, colleagues or friends would think. No deciding what's realistic before you've even allowed yourself to want.

Write it down. I want to earn £10,000 a month. I want to work three days a week. I want a deeply loving relationship. I want to travel. I want to write the book. I want to start the business. I want to feel strong. I want more time with my family. I want a beautiful home. I want to make an impact. I want peace. I want joy. I want freedom. I want to wake up excited by my own life.

Your desires don't have to make sense to anyone else. And you don't have to know how yet.

That's where so many of us shut ourselves down. We ask what we want and, within approximately four seconds, another part of us says: That's impossible. You can't afford that. You're too old. You're too late. You're not qualified enough. People like you don't do that.

So we reduce the desire until it fits the evidence available today. But your current evidence was created by your previous choices, beliefs and circumstances. It doesn't automatically predict your future.

There are probably possibilities for your life that you haven't even thought of yet. People you haven't met. Ideas you haven't had. Doors that haven't opened. Technology that hasn't existed before. Opportunities that couldn't have happened five years ago. Versions of you that you haven't experienced yet.

This is one reason I love asking people to imagine their biggest, grandest vision. Not because writing something in a notebook magically delivers it to your door. But because you cannot intentionally move towards a life you've never allowed yourself to imagine.

Desire gives you direction. Attention helps you notice. Belief changes what you're willing to attempt. Action changes what becomes possible.

That is where manifestation becomes practical.

For the next 30 days, try this: 60 seconds: What am I grateful for? Then: 60 seconds: What do I desire?

Don't judge the answers. Don't worry if the same things appear repeatedly. Don't force yourself to feel endlessly positive. Just keep creating space for both.

Appreciation for what is. Possibility for what could be.

Then notice what starts happening. You may recognise opportunities you would previously have ignored. You may find yourself having different conversations. You may finally send something you've been sitting on. You may change a decision. You may realise you don't actually want something you thought you did. You may start expecting more from your life.

Two minutes won't do the living for you. But two minutes a day can become a powerful interruption to a lifetime spent focusing on everything that's wrong, missing or impossible.

And imagine what happens when you do that for a year. 730 minutes of deliberately noticing what's good and remembering what's possible.

Your life may contain far more possibility than you can currently see. Give yourself 120 seconds a day to look for it.