Health & Body · Mind
Practice gratitude
NoteEasyEvening
Cue
Winding down for the evening, often paired with brushing teeth
Behaviour
Name three specific things you're genuinely grateful for today
Reward
A measurable lift in mood and a gradual shift toward noticing the good by default
2-minute version
Name one thing that went well today
Note
Target: 3 items · Evening
Write it down
What to do
Write down or mentally note 3 things you are genuinely grateful for today. Be specific — 'the way my coffee tasted this morning' is more effective than 'my family'.
Why it works
Increases subjective wellbeing, reduces depressive symptoms, improves relationship satisfaction, shifts attentional bias toward positive aspects of life. Daily gratitude associated with reduced inflammation markers.
Research backing
Psychologist Robert Emmons' controlled trials found that participants who kept a weekly gratitude journal reported significantly higher wellbeing, more optimism, and fewer physical health complaints than those who recorded neutral daily events.
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