What it’s for
- Reflection and subjective wellbeing
Recording things one appreciates, often using short prompts.
Purpose, evidence and practical considerations.
Experiments report improvements in some self-reported wellbeing measures. They do not establish a particular notebook, prompt count or frequency as necessary, or replace treatment for mental illness.
Confidence: weak
This should not require denying distress or feeling grateful for harmful experiences. Stop or adapt if the exercise brings pressure or guilt; persistent symptoms need appropriate support.
The exercise directs attention towards valued experiences and relationships. Its effect depends on how the practice is used and the person’s circumstances.
How people use it, with their schedules, context and original sources.
5 min per session · morning and evening
Session and schedule patterns reported in public protocols; these are observations, not instructions. Private and hidden usage is excluded.
Brand variants reported in public protocols. Private entries are excluded, and inclusion is not an endorsement.
These share a protocol with this intervention. This does not establish that they work together or are suitable alternatives.