Noticing What Went Right Today
For the end of a day that felt like nothing good happened. It asks for three small things rather than big ones, what it was about them that landed, and one person to actually thank, in two minutes at the same point each day.
Gratitude · Mindfulness · Self-Compassion · 8 items · once a day
The checklist
- Write down three small things, not big ones — the coffee and the bus are the right size.
- Say what it was about them that landed — “the quiet” tells you more than “the walk”.
- Do it at the same point each day — a habit needs a hook more than it needs willpower.
- Include something you did, not only got — credit is harder to give yourself and worth more.
- Name one person who helped and tell them — thanks said out loud does twice the work.
- Keep it to two minutes — a long entry is why people stop by Thursday.
- Let a bad day have a short list — one thing counts on the days one is all there is.
- Read last week's back on a flat day — your own handwriting argues better than advice does.
Use this checklist Free account: tick items off and keep each day's record.
How to use it
Run through it once a day, honestly and without scoring yourself. A checklist is a way of noticing, not a test: an item you cannot tick is information about the day, not a verdict on you. Over a few weeks the pattern of what gets ticked and what does not says more than any single pass.
With a free Theraglee account the checklist remembers each pass, so you can look back. Without one, you can still read it here and keep your own copy.