Technique 5.30      Gratitude (reflecting on everyday positive experiences)

Introduction

“…Positive experiences are events, moments, actions, etc that make you feel happy, loved, contented, proud, hopeful or inspired. Each person's idea of positive experiences differs, depending on what they like and find enjoyable…”

Lucinda Poole, 2025

This is to handle the negativity bias; it

“…Refers to a tendency to give more attention to, learn from and utilise negative information over positive. This bias could lead to rumination, anxiety and low self-esteem…”

Lucinda Poole, 2025

This negativity bias can be addressed by focusing on everyday positive events and positive feelings experienced.

“…Reflecting on positive experiences has also been shown to increase feelings of gratitude, optimism, life satisfaction……and decrease negative effect…”

Lucinda Poole, 2025

Recording everyday positive experiences can bring awareness to enjoyable experiences; as a result, you will notice and savour positivity, rather than ruminate about problems. This type of reflection allows you to relive past enjoyment and bring experience-positive impacts. Experiencing enhanced emotional well-being can help develop a positive and grateful mindset.

To deepen the emotional resonance of these experiences, include sensory details in the reflection, such as sound, smells, sights, etc.

Some Step to Encourage Gratitude

Step 1 — Daily Writing (7 days)

Each day for one week, record one positive experience, even if it’s small or ordinary.
Then describe it using rich detail by reflecting on:

• What happened?
• Who was involved?
• What did you see, hear, smell, taste, feel, etc?
• How did the experience made them feel?

Possible examples include time with friends, achievement, hobbies, pets, learning something new, etc.

This trains the brain to notice good moments and experience them more fully.

Step 2 — Weekly Reflection

After seven days, review your entries and answer:

• What pleasant emotions did you feel most often?
• Which experiences were you most grateful for?
• What did the week teach you about what you value and enjoy?
• Do any patterns appear in your positive experiences? (eg, certain people, settings, activities, etc)

This helps you to recognise what consistently contributes to your happiness.

Step 3 — Creating More Positive Experiences

Based on your reflections, plan actions to include more positive experiences in your life.
For example:

• Schedule regular time with friends
• Do more activities that you enjoy
• Spend more time in nature

Write these intentions on the worksheet.

Step 4 — General Reflection

Reflect on the whole process:

• What was easy or difficult?
• What new insights did you gain about yourself?
• What is the first step you will take to create more positive experiences?

Advice for Use

• Younger children can draw or create collages, instead of writing.
• Reflections can be recorded in a template, diary, notebook or digital device.
• Including sensory details helps deepen emotional impact.
• Writing immediately after the event strengthens savouring, which enhances and prolongs positive emotion.
• The exercise can be adapted for groups to share reflections, strengthening social connection and resilience.
• Although designed for 7 days, ongoing daily/weekly/monthly practice strengthens the habit.

Expected Benefits

Participants develop:

• Greater awareness of positive moments
• Increased emotional resilience
• A more grateful and optimistic mindset
• Improved mood, social connection and satisfaction
• Reduced focus on rumination and negativity.

(main source: Lucinda Poole, 2025)