The ObservatoryThree-minute journal
Three minutes in the evening: one thing you're grateful for, one feeling and one lesson. Simple enough to manage, clear enough to make a difference.
How it works
- From the bookChoose
- 1. GratitudeWrite
- 2. ReflectionWrite
- 3. Lesson and looking aheadWrite
- Make it a habitWrite
I read a lot and write every day. Many people ask how I find the time. The answer is that I stopped seeing reading as an achievement where every word has to be ticked off. I look for nuggets. When I read nonfiction, I sk …
Exercise in 5 steps, about 5 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Expressive writing has produced small but reliable effects on health in meta-analyses, Pennebaker (1997), Frattaroli (2006), and putting feelings into words dampens the amygdala's response in brain scans, Lieberman et al. (2007). Support for this particular three-part journal is limited — it is a simple routine, not a tested treatment.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
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Find the pattern in three times you succeeded at something, and see which ability actually carried you — then use it this week.
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An honest look at how big gratitude's effect actually is, according to the research
Exercise12 minThe gratitude letter
Write a real thank-you to someone who mattered to you, and who has never heard it said.