Day 12: The "What Went Well" Technique
As the holiday season approaches, many of us find ourselves reflecting on the year gone by. One simple yet powerful technique that can help us maintain a positive perspective during this time is the "What Went Well" Technique, also called "3 Good Things"
What is the "What Went Well" Technique?
Founded by Dr. Martin Seligman, the "What Went Well" method is a gratitude exercise designed to boost life satisfaction and reduce depression. By reflecting on and writing down three positive events from your day, this practice encourages you to focus on the positive, cultivating a deeper sense of appreciation for life's small victories.
How to Practice the "What Went Well" Technique
1) Choose a Consistent Time: Pick a regular time each day to reflect, whether it’s at the end of your day, during a quiet moment, or before bed. This consistency helps you make it part of your routine.
2) Pause and Reflect: Take a moment to think about your day. Look back and identify three positive things, no matter how big or small. They could be something you accomplished, a nice interaction you had, or even a moment of peace.
3) Write Down Your Reflections: Jot down each of the three positive events in a journal or on a piece of paper. Be specific: describe what happened, where it happened, and what made it meaningful to you.
4) Dig Deeper: After noting the events, take a few more moments to reflect on why these moments were positive and how they made you feel. This adds a deeper layer to your gratitude and helps reinforce the benefits of focusing on the good.
Why this Technique Can Help You - Gratitude, Self-Care, and Personal Growth
The act of reflecting on the positives is a powerful form of self-care. It nurtures a sense of peace and satisfaction, especially when life feels stressful. Practicing gratitude helps us appreciate the present, even when we feel like there’s so much more to do. Plus, focusing on the positives can have long-term benefits for our emotional well-being, reducing stress and enhancing our ability to handle life's challenges.
The "What Went Well" technique is not just about being grateful for the present, but also about recognizing how far we’ve come. Reflecting on your growth over the holidays and the past year can bring clarity and motivation as you move forward. This practice encourages a mindset of progress, helping us feel empowered as we set new goals for the year ahead.
Ready to Practice?
As you practice the "What Went Well" technique this holiday season, consider these questions to deepen your reflections:
- What are three positive things that happened today, no matter how small?
- How did these moments make you feel, and why are they important to you?
- What positive events in the past year do you feel most grateful for, and how did they contribute to your personal growth?
- How can focusing on gratitude this holiday season enhance your self-care routine?
I encourage you to take a few minutes each day, especially during the holidays, to reflect on and write down three things that went well. We are here to help you reflect and celebrate your growth!
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This post healed my soul. I really needed this today. Thank you!
@SoulfullyAButterfly
- What are three positive things that happened today, no matter how small? I had homemade pita bread
- I chatted with a friend
- I wore shorts today it was warm in the house.
@SoulfullyAButterfly
This is a really great post.
I heard somewhere in a motivational speech that "troubles stick to your brain like Velcro, while accomplishments stick to your brain as good as water through your fingers"
Especially now at the end of the year, when everything is stressful, we might not think we got anywhere but we must remember in the back of our minds that we did do a lot of good this year because I know most of us have.
The techniques that you have listed above are a fantastic way of not letting the good things run through our fingers like water but instead, perhaps getting it into a glass so we can take sips of accomplishment rememberance throughout the day.
Great post. thanks.
@SoulfullyAButterfly
The "What went well" technique is great! Thank you for making a thread about it 🙏
- What are three positive things that happened today, no matter how small? I got my new glasses so can read better on my computer, someone in a shop was very kind and helpful, did not get stuck in traffic despite it was pouring down.
- How did these moments make you feel, and why are they important to you? Well, being able to read better does have its advantages 😉, less stressful. It felt really good to experience kindness, it made be felt heard too.
- What positive events in the past year do you feel most grateful for, and how did they contribute to your personal growth? There were lots of challenges for which I am thankful at the end, they made me realize I can generate more strength than I thought.
- How can focusing on gratitude this holiday season enhance your self-care routine? I feel grateful for my body, being able to do many things physically so I will take care of it and do some self-pampering.
Reading through this, my mind was remembering all those positive beautiful moments of this year!!
I felt so relieved remembering them! I usually did this exercise but then not so in detail! Will incorporate this deeply!
It's truly pleasing!❣️ Thank You Butterfly for sharing!
@SoulfullyAButterfly
- What are three positive things that happened today, no matter how small? I have a roof over my head, I have air in my lungs, I have food in my belly.
- How did these moments make you feel, and why are they important to you? It brought me gratitude, because not everyone woke up today with these basic needs.
- What positive events in the past year do you feel most grateful for, and how did they contribute to your personal growth? Taking more time for self care
- How can focusing on gratitude this holiday season enhance your self-care routine? For many years, I have stepped away from the 'Xmas version' of the holidays and focused more on the Winter Solstice, that is linked to 'nature' and Mother Earth. Doing so, has freed me from the 'ups & downs' of the 'holiday' season - and staying grounded. Doing so reminds me the daylight will get longer (at least in the Northern Hemisphere) and longer daylight will return, as will healing, spring, growth, etc.... I feel so much better having taken this more 'accurate' path (for me).
@SoulfullyAButterfly
I am totally adding this to my weekly routine. Thank you for sharing.
@SoulfullyAButterfly
Thank you for writing this gratitude practice, Soul 🦋 \(^-^)/
What are three positive things that happened today, no matter how small?
My day has just started, but I can mention three positive things yesterday ☺
\(^-^)/ I got the complete medicines 💊 for my dad (initially the pharmacy wrongly swapped the medicines with another patient 😑 )
\(^-^)/ my cousin bought 5 kilograms of avocados 🥑 to be sold again because she is a reseller (my dad has an avocado 🥑 tree)
\(^-^)/ I items I need such as, a big bottle of skin lotion and a bag on discounted prices because it was 12/12
@SoulfullyAButterfly
- What are three positive things that happened today, no matter how small? I took a refreshing bath. I prayed in the morning. I got some sunlight.
- How did these moments make you feel, and why are they important to you? These moments make me feel happy and relaxed. They are important to me as they help me function effectively throughout the day.
- What positive events in the past year do you feel most grateful for, and how did they contribute to your personal growth? In the past year, I feel grateful for doing my hobbies during the vacation. They helped me learn new creative skills.
- How can focusing on gratitude this holiday season enhance your self-care routine? Practicing gratitude can enhance my mental health and can also instill positive emotions in a person. Some ways I can practice gratitude are journaling, practicing hobbies, and completing my daily tasks.
