The ObservatoryGratitude and appreciation
The ability to notice what works and has value.
Questions to ask yourself
- 1How often do you pause to appreciate what actually works?
- 2What are you most grateful for right now?
- 3Who deserves a thank-you that you haven't yet given?
- 4What do you take for granted that would leave a big hole if it disappeared?
- 5How could you turn appreciation into a small habit?
In the app, you rate the area 0–10, answer the questions, and watch how your answers shift over time.
Getting started
Exercise
3 good things
Write down three things from the day that went well, and consider what made them possible. The brain is trained to notice what works.
6 min · Compassion
Exercise
The gratitude letter
Write a real thank-you to someone who mattered to you, and who has never heard it said.
12 min · Compassion
Exercise
When someone shares good news
How you respond to other people's joy builds the relationship more than how you comfort them in hardship.
9 min · Discipline
Exercise
The hunt for micro-joy
Small sources of joy are there all the time, but slip past unnoticed. You train the ability to catch them.
9 min · Discipline
Exercise
The effect of gratitude: what the research actually shows
An honest look at how big gratitude's effect actually is, according to the research
6 min · Rationality
Session
The evening's three lights
A quiet evening moment that brings forward three good things from the day, before it is set aside for the night
6 min · Compassion
Exercise
Two minutes: imagine the good thing away
Imagine that something you are glad about never happened, and notice what happens when it is still there
2 min · Rationality