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Bookmark your day with gratitude: Here's how...

Entrepreneurs often face an onslaught of stress, unpredictability, and setbacks.

Such an environment can be conducive to negative rumination and heightened stress.

This is why it’s imperative to have practices in place that can enhance your well-being.

One of which is Dr. Martin Seligman's "What Went Well" (also known as 3 Good Things) exercise.

Participants who practiced this exercise consistently reported enhanced well-being and reduced depressive symptoms.

This effect was not only immediate but also long-lasting, with participants still experiencing the benefits several months later.

By actively focusing on positive events, you can counterbalance daily stressor, cultivating resilience and a positive outlook. This not only impacts your mental health but can also positively influence your decision-making, relationships, and overall business performance.

Do you practice gratitude on a daily basis?

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Building and sustaining a business requires grit, persistence, and a healthy dose of optimism.

By incorporating this exercise into your daily routine, you not only give yourself a mental health boost but also pave the way for more productive, happier days.

Practice it

At the end of each day, jot down three things that went well for you. Write down what led to these events taking place. These don’t have to be major events; even small victories or moments of happiness count.

The idea is to cultivate a mindset that focuses on the positive aspects of life rather than dwelling on negative experiences. This reflection causes you to paint a more detailed picture of the positive events that happen in your life.

1. Dedicate a Journal: Designate a specific notebook or digital platform for your practice. By setting aside a unique space, you send a subconscious message to your brain about the importance of this activity.

2. Set a Daily Reminder: Entrepreneurs have hectic schedules. Set a reminder on your phone or calendar to ensure you remember to complete the exercise, preferably at the end of your workday.

3. Be Specific: Instead of writing general statements like “had a good day,” be specific about what went well. For instance, “Had a productive meeting with a potential client” or “Managed to solve a persistent tech issue.”

4. Reflect on the Why: After noting down what went well, take a moment to reflect on why it went well. This adds depth to your reflections and strengthens the neural connections associated with positive thinking.

5. Share with Your Team: Make it a team activity. By sharing positive events with your team, you can foster a positive work environment, boost morale, and encourage a culture of gratitude and acknowledgment.


Seligman, M.E.P., Steen, T.A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American Psychologist, 60(5), 410-421.

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