How Keeping a ‘Good Things List’ for a Month Changed My Perspective

A Month of Tracking the ‘Good Things’ in My Life: Here’s What Happened

In the age of self-care, we’re constantly bombarded with wellness practices promising to elevate our mindset and make us more grateful. From journaling to meditation, it’s hard to stick with routines that don’t feel sustainable. So, when I stumbled across the idea of keeping a “Good Things List” for a month a practice that felt simple yet impactful I decided to give it a try.

Spoiler alert: After 30 days of listing one positive thing daily, the results were better than expected. Here’s how a small habit made a big difference.

What is a "Good Things List"?

At its core, a Good Things List is a simple practice. Every day, you take a moment to note one good thing that happened whether it’s a significant achievement or a small win. Over time, this collection of moments builds into a powerful reminder of the positives in your life. It’s perfect for those who want the benefits of a gratitude practice but struggle to stick with more time-consuming methods like journaling or meditation.

The simplicity is the key here. You don’t need to carve out much time just a few seconds each day. And research backs it up: practicing gratitude can lead to increased happiness, better mental health, and reduced stress.

My Month with the "Good Things List"

Week 1: The Learning Curve

I began this challenge with enthusiasm but also a bit of hesitation. Would I have enough “good things” to jot down every day? To make sure I didn’t forget, I set a daily reminder and used my phone’s Notes app, which felt convenient.

To my surprise, I had several good things to choose from each day. The first night, I debated between a successful workout, positive feedback from my boss, and a good hair day. I went with the work feedback because it felt like a bigger milestone. By the end of the week, my list was already growing.

Week 2: A Shift in Perspective

As I continued, something unexpected happened I began to notice good things in the moment. For example, instead of glossing over small wins like catching the train on time or finding my favorite snack at the grocery store, I paused to appreciate them. I became more present, and this awareness slowly shifted my perspective.

Week 3: Finding Joy in the Small Stuff

Midway through the month, I found that not all "good things" had to be grand gestures or big events. Simple pleasures, like enjoying a hot cup of coffee in the morning or sharing a laugh with a friend, made the list. I started realizing that even on tough days, there were still positive moments.

Week 4: A Habit That Stuck

By the end of 30 days, the “Good Things List” had turned into a habit. Every evening, I naturally reflected on my day. I found that this tiny practice had significantly improved my mood. I was more optimistic and less stressed, even in situations that usually triggered anxiety. Noticing these good moments made my days feel fuller, and I now had a collection of uplifting memories to revisit.

Key Takeaways

1. Positivity is Everywhere, If You Look for It One of the most profound lessons I learned was that good things are happening all around us, even on the busiest or toughest days. By training myself to look for them, I realized that I had more to be grateful for than I thought. From finding a parking spot to enjoying a surprise conversation with an old friend, each day offered something to smile about.

   
   

2. A Gratitude Practice Can Be Simple This habit takes less than 30 seconds each day but delivers powerful results. You don’t need a fancy journal or to dedicate hours of reflection to feel the benefits. Just a quick note on your phone or a piece of paper can shift your mindset.

   
   

3. Increased Gratitude Reduces Stress Noticing the good helped me let go of the bad. When I found myself getting frustrated or stressed, the practice of reflecting on the positives gave me the mental space to relax and refocus. By the end of the month, I was more resilient and calm in situations that previously would have thrown me off.

   
   

4. People Around You Notice Your Shift As I became more attuned to the positive things happening in my life, my overall demeanor shifted. My spouse even commented on how my mood seemed lighter and more positive. This subtle yet powerful change in my outlook wasn’t just something I felt internally it was noticeable to those closest to me.

   
   

How You Can Start Your Own "Good Things List"

Starting a "Good Things List" is simple, but here are a few tips to make it even easier:

• Set a Daily Reminder: Use your phone to set a gentle nudge at the same time each day (like before bed) to remind you to jot down something positive.

• Use What Works for You: Whether it’s your Notes app, a dedicated journal, or sticky notes, choose the method that feels the most natural for you.

• Embrace the Small Stuff: Remember, good things don’t have to be monumental. Something as simple as a sunny day or a text from a friend counts!

  
  

Final Thoughts

After trying the “Good Things List” for a month, I’m happy to report that it’s a practice I plan to continue. It’s manageable, takes almost no time, and provides a steady stream of positive reinforcement in my life. If you’ve been looking for an easy way to boost your mood, cultivate mindfulness, and reduce stress, this might just be the habit for you.