3-Minute "What's Good in Life" Reflection
Time needed: 3 minutes (60 seconds each)
Setting: Any moment needing perspective shift
Purpose: Cultivating awareness of often-overlooked positive aspects of life
Simple Pleasures Recognition (60 seconds)
What: Pause to notice everyday goodness:
Identify three small comforts you experienced today
Notice one physical sensation that feels pleasant right now
Recall one tiny moment when something worked well
Notice: How attention shifts when seeking goodness, physical response to positive focus, what you typically overlook
Why: Builds positive attention skills, counteracts negativity bias, anchors awareness in present goodness
Meaningful Connection Reflection (60 seconds)
What: Consider relationship goodness:
Recall one genuine exchange with another person
Remember a moment when you felt understood
Notice one way someone supported you recently
Identify one relationship that brings stability
Notice: Warmth that arises with connection memories, how relationships create safety, interdependence
Why: Highlights social wellbeing aspects, reinforces belonging, acknowledges relational foundations
Growth & Capacity Awareness (60 seconds)
What: Recognize your inner resources:
Name one challenge you're handling better than before
Acknowledge one positive quality you bring to situations
Notice one thing your body enables you to experience
Identify wisdom you've gained through experience
Notice: Sense of capability that emerges, connection to inner strengths, evidence of resilience
Why: Builds self-trust, highlights personal growth, centers awareness in capabilities
Closing bonus: Take one breath while saying "This too is part of life"
Notice: Broader perspective that includes difficulties and goodness
Why: Creates balanced, realistic appreciation
Tips:
Practice during both easy and difficult times
Keep focus on authentic positives, not toxic positivity
Notice resistance to acknowledging good
Use as balance to problem-focus
Build regular reflection points