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!
- What are three positive things that happened today, no matter how small?
1) I drank more water.
2) I had some quiet time with my kids.
3) I connected with my (soon to be ex)MIL. We’ve gotten to know each other a little more and are similar in some ways. She’s giving me some support and understanding during this difficult time.
2. How did these moments make you feel, and why are they important to you?
I realized I care about myself. I have hope for my kids. I am finding out that people care about me more deeply than I thought.
3. What positive events in the past year do you feel most grateful for, and how did they contribute to your personal growth?
Time that my ex spent doing fun things for my kids. Time that I spent getting to know his family, who have embraced me. My kids are the most importantly thing in my life. And it’s been good for me to see that people really do value me, that I mean something to someone.
4. How can focusing on gratitude this holiday season enhance your self-care routine?
These things make me want to take better care of myself. I’m not as alone as I think I am. There is still hope in my future. I value making things good for my kids.