Write down three good things each day, with a new prompt to get you started.
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How to use it
- Once a day, write three things that went well or that you’re thankful for. Small things count.
- Add a note if you like, then save.
- Use “Look back” on harder days to read a past entry.
Why write down good things?
In a well-known study, people who kept a weekly list of things they were grateful for felt more positive about their lives and more optimistic about the week ahead than people who listed hassles. Writing things down helps you notice good moments you’d otherwise forget.
A journal isn’t a replacement for support. If you’re struggling, NHS Every Mind Matters has free tips, and Samaritans are available any time on 116 123.
Frequently asked questions
How long should it take?
A few minutes. Short, specific entries work well, such as ‘Coffee with Sam’ or ‘Finished the report’.
What if I miss a day?
Just carry on. Your streak resets, but your entries stay.
Is my journal private?
Yes. It’s saved in this browser only. Download a copy now and then, because clearing your browser data deletes it.
Sources
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