Health & Body · Reflection
Note one gratitude
NoteEasyEvening
Cue
Closing your eyes to sleep or finishing your evening routine
Behaviour
Write down one specific thing you're grateful for today
Reward
A quick positive note to end the day on, with compounding benefits over weeks
2-minute version
Think of one thing that went well today — that's it
Note
Evening
Write it down
What to do
Write down one thing you are grateful for today. Be specific. That's it.
Why it works
Gratitude practice increases subjective wellbeing, reduces depressive symptoms, and shifts attention toward positive aspects of life. Even a single daily gratitude has measurable benefits.
Research backing
Emmons and McCullough's controlled gratitude studies found measurable wellbeing benefits even from a single weekly entry, suggesting the practice does not require high frequency to produce psychological benefit.
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