For professionals
Keep Track of Your Daily Wins
Use gratitude to notice your wins, appreciate your team, and end the day on something good.
- Celebrate your achievements daily
- Make appreciation part of how you work
- End the day on something other than its worst moment
Write 3 good things daily
The 6pm message shouldn’t get the last word on your whole day.
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Related reading
Prompts to start with
Common questions
- Why does one bad message at 6pm colour an otherwise fine workday?
- Because memory keeps snapshots, not averages. In two experiments published in the Journal of Personality and Social Psychology in 1993, Barbara Fredrickson and Daniel Kahneman found that how long an experience ran barely showed up in how people evaluated it afterwards — a handful of moments did. The final moments carry outsized weight, so the loudest one wins by default unless something else occupies the last slot.
- Can a gratitude journal prevent burnout?
- There is no evidence for that, and we won’t claim it. Burnout is a workload and working-conditions problem, and three lines in an app changes neither. What a daily entry can do is smaller: make specific good moments easier to retrieve later instead of losing them. If work is affecting your health, that is a conversation for a doctor or a therapist.
- How do I keep this going in a week with no time?
- Keep the entry at three short lines, and treat a missed evening as an accident rather than a verdict. A 2010 University College London study by Lally and colleagues found that missing a single opportunity did not materially affect how a daily habit developed. The rule that survives a bad week is never miss twice — the smallest possible entry beats a second zero.