Day 13: What went well technique

7 Cups has an exciting therapy update to share this month. To celebrate, we’re doing 25 days of Gratitude, Self-Care, and Personal Growth. Read more here.

Hi everyone! As part of therapy events, today I want to talk about a technique that might seem simple but can pack a powerful punch: the What Went Well technique. As humans its easy to reflect on what went wrong and often that is all we do, especially when we feel stuck in life. Lets think in a different direction today. 

What is it?

It's a retrospective practice where you focus on identifying and celebrating things that went well in your work, projects, or even daily life. It's not about ignoring challenges, but rather shifting your mindset to appreciate successes and learn from them.

Why use it?

Because we need to help ourselves reflect on what went well so we can see life in a more positive light. It helps us feel more motivated, uplifts our spirits, and allows us to see the good in life. 

By analyzing what worked well, you can identify patterns and strategies to replicate in the future. Acknowledging strengths and areas of success can help you build a stronger base to address areas needing improvement.

How to implement it:

It depends on your level of energy, ideally, this can be a good way to implement the technique:

• Set aside dedicated time: Schedule a few minutes at the end of a project, day, or week to reflect on what went well.
• Focus on actions and outcomes: Don't just say "I finished the task." Explain what steps you took, what tools you used, and what led to the successful outcome.
• Every little win matters: You are looking for anything that went well, not just big things. Some days it can be something as little as a good cup of coffee. 
• An easier version for days, when you feel tired and don’t have the energy for thorough reflection, is to just note down a few things that went well. This should not take more than 5 minutes. 

Bonus Tips

• Write down these moments on a piece of paper every day and start collecting them in a jar. At the end of each week, read to yourself all the things going well in life. 
• You can also pin these pieces on a surface that is visible to you every day if you have the privacy to do so and if you are comfortable with it.

Remember, we are not trying to say life is all great and refusing to acknowledge our challenges but instead, we are trying to encourage our brain to also start looking for the positive, we all know how it can be quite the negative Nancy! 

Please take a moment to do the above exercise and share with us 3 things that went well today. Remember we are not looking for massive wins though they count, every small thing counts!

Example:

• I had a great cup of coffee today
• The office had catered lunch
• I found the perfect parking spot
• I got 3 green lights in a row
• I got an A in my test!
• My friend gave me this beautiful pin for my bag
• The construction near my home is finally done