Notice what went well
A good thing can be small and ordinary. This practice is about noticing, not forcing a positive spin on a hard day.
In the evening, write three specific things that went well and one sentence about why each mattered.
Open my labWhat to notice
Note whether this feels supportive or artificial. Observe your rating without demanding an immediate lift.
Record a 1–10 daily rating and whether you tried the activity. A missed day is useful context; it does not erase the rest of your week. At the first checkpoint, you can continue for seven or fourteen days, or choose something else.
How to interpret your result
You can acknowledge sadness and gratitude together. Research averages do not predict your personal response.
Keep your original prediction separate from the daily ratings. Your starting rating, number of observations and changing circumstances all matter. A personal week can reveal a pattern worth exploring, but it cannot establish cause or statistical significance.
Evidence and context
This guide describes a small personal practice. For the wider research context, see Gratitude interventions: systematic review and meta-analysis. Research findings describe groups and study conditions; your lab records describe your own experience.