Three good things, and why
In a randomised, placebo-controlled study, people wrote down three things that went well each evening for a week, and why. They were then happier and had fewer depressive symptoms, and the effect was not just momentary.
Joy in small wins
Week 3 of 8 on the suggested path
- Week 1: Sleep
- Week 2: The 8-8-8 balance
- Week 3: Joy in small wins
- Week 4: One-minute habits
- Week 5: Morning priorities
- Week 6: Weekly habits
- Week 7: Monthly challenges
- Week 8: The half-year check-in
In the evening I write down three things that went well today, and why each one did.
Opens the app and offers this topic first. No account; you confirm with one tap.
What it is
Small ones are fine: a finished task, a good conversation, a walk. For each one I add why it went well, so I can see what led to it.
The evening also has the question “Would I want myself as a colleague today?” on a scale of 1 to 5, and room for one thought of the day. Only I see them, and both can be skipped.
Why it works
Only what the sources really say. The effects are often small, but real.
Small, but real
A meta-analysis of 39 randomised studies found that similar exercises have small effects on well-being, still seen 3 to 6 months later. No miracles.
Start today
Tonight I write down one thing that went well, and why. One is enough.
Opens the app and offers this topic first. No account; you confirm with one tap.
Where it comes from
Inspired by Tomáš Baťa. The sources on Baťa’s approach mention daily gratitude and not punishing yourself for failure. Three things a day and the question why are an adjustment based on current research.