We are more easily able to recall and dwell on the things that have gone wrong. But what about the good things?
This exercise was modified from the Greater Good in Action website and takes anywhere from 1-10 minutes to complete. It is intended to redirect our attention to the positive events that happen throughout the day. No good thing is too small. When practiced often, this exercise can help train our minds to consciously notice, savor, and spend more time remembering the good things in our lives.
For one week, spend 1-10 minutes writing down three good things that happen each day. Maybe it was an engaging class discussion, a conversation with a family member, or a good night’s sleep. Again, no event is too small in importance. When starting out, it’s helpful to write these events down with a brief explanation as to why each event felt good. To make this activity a habit, try writing at the same time each day–after waking up, following a meal, before bed, etc.
Step 1: Title the event (e.g., “went on a really nice walk with the dog”).
Step 2: Explain what happened in as much or little detail as you like. Just enough to recall what happened and why it made you feel good.
Step 3: Reflect on how this event is making you feel now (was the feeling short-lived? Is it still with you?)
Step 4: Use these events to refocus your attention when your thoughts are veering in a negative direction. Notice how your thought patterns change throughout the week. Are you noticing the good things more easily?
After the week is over, reflect on your daily jottings and how the activity felt for you. How can you modify the exercise to make it more sustainable for you?