“What Went Well” Method: A Simple Practice for Cultivating Gratitude
Our mind is geared to focus on the negatives: stress from work, personal challenges, and everyday annoyances often overshadow the good moments we experience. However, by adopting a simple yet powerful practice known as the "What Went Well" method, we can shift our focus towards gratitude and positivity, significantly enhancing our overall well-being.
What is the "What Went Well" Method?
Founded by Dr. Martin Seligman, the "What Went Well" method is a gratitude exercise that involves reflecting on and writing down three positive events from your day. Seligman's research demonstrates that this exercise significantly enhances life satisfaction and reduces depression levels.
How to Practice the "What Went Well" Method
Set Aside Time: Choose a specific time each day to practice this exercise. Many find that the end of the day, just before bed, is ideal as it allows for reflection on the entire day's events.
Reflect on the Day: Take a few minutes to think back over your day. Identify three things that went well. These could range from major accomplishments to simple pleasures.
Write Them Down: In a journal or on a piece of paper, write down each of the three things. Being specific is crucial; detail what happened and why it was positive.
Explain Why: For each item, add a brief explanation of why it went well and how it made you feel. This step deepens your sense of gratitude and helps reinforce the positive emotions associated with these events.
Example of the "What Went Well" Method
Let's break down a typical entry using this method:
Completed a Challenging Project at Work
Why: Finishing this project felt incredibly rewarding, especially after putting in so much effort. The positive feedback from my boss boosted my confidence and motivation.
Enjoyed Dinner with Family
Why: Spending quality time with my family over a delicious meal strengthened our bond and brought a sense of joy and connection.
Went for a Walk in the Park
Why: The fresh air and physical activity were rejuvenating. Being in nature helped me relax and clear my mind.
Benefits of the "What Went Well" Method
Practicing the "What Went Well" method consistently can lead to numerous benefits:
Increased Positivity: By regularly focusing on positive experiences, you train your mind to notice and appreciate good things, fostering a more optimistic outlook.
Enhanced Well-Being: Gratitude practices have been linked to improved mental health, including reduced stress and heightened happiness.
Better Sleep: Reflecting on positive events before bed can promote a sense of calm and lead to more restful sleep.
Stronger Relationships: Recognizing and appreciating positive interactions can improve your relationships with others, fostering deeper connections.
Tips for Success
Consistency is Key: Make this exercise a daily habit to experience its full benefits.
Be Honest: Reflect genuinely on what went well, even if it seems minor.
Practice Mindfulness: Take your time to deeply reflect on each positive event and its impact on your day.
By integrating the "What Went Well" method into your daily routine, you can gradually shift your focus from the negative to the positive. This simple practice can transform your perspective, helping you recognize and appreciate the good in your life, no matter how small it may seem. In doing so, you'll foster a more grateful, positive, and fulfilling life.
