What-Went-Well Exercise + Cast Down Your Bucket - en*theos
We’re at the point in our evolution that we all have to become conscious. This is a time of revolution. There’s no holding back. So I’m about tearing down the monastery walls and seeing the whole world as the monastery, as the practice, as the spiritual temple. What we’re all working on is this very being, this very life. This is the temple, it has no walls. More quotes from Genpo Roshi + Sacred + Practice + Monastery

“Every night for the next week, set aside ten minutes before you go to sleep. Write down three things that went well today and why they went well. You may use a journal or your computer to write about events, but it is important that you have a physical record of what you wrote. The three things need not be earthshaking in importance (“My husband picked up my favorite ice cream for dessert on the way home from work today”), but they can be important (“My sister just gave birth to a healthy baby boy”).

Next to each positive event, answer the question “Why did this happen?” For example, if you wrote that your husband picked up ice cream, write “because my husband is really thoughtful sometimes” or “because I remembered to call him from work and remind him to stop by the grocery store.” Or if you write, “My sister gave birth to a healthy baby boy,” you might pick as the cause “God was looking out for her” or “She did everything right during her pregnancy.”

Writing about why the positive events in your life happened may seem awkward at first, but please stick with it for one week. It will get easier. The odds are that you will be less depressed, happier, and addicted to this exercise six months from now.” ~ Martin Seligman from Flourish

Seligman outlines a number of awesome positive psychology exercises that we scientifically *know* boost happiness. This one’s big. Let’s get the ball rolling now.

What went well today and why?
1. __________________________________________________

This is why: __________________________________________________

2. __________________________________________________

This is why: __________________________________________________

3. __________________________________________________

This is why: __________________________________________________

Now, how about a commitment to doing this every night for a week?!

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The en*theos Academy for Optimal Living
Brian Johnson is the Philosopher + CEO of en*theos. He also created PhilosophersNotes, taught Optimal Living 101, wrote a little book called A Philosopher's Notes, is featured in the documentary Finding Joe and has a monthly "Big Ideas" column in Experience Life magazine. Learn more about Brian Johnson »
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