Unlocking Happiness: How the "What Went Well" Exercise Can Transform Your Life

In the pursuit of happiness and success, it's essential to focus not just on achieving goals but also on nurturing a positive mindset. One powerful way to do this is through Martin Seligman's "What Went Well" exercise, a cornerstone of positive psychology designed to enhance well-being and reduce depressive symptoms by concentrating on positive experiences and gratitude.

What is the "What Went Well" Exercise?

The "What Went Well" exercise is simple yet profound. Each evening, take a few minutes to reflect on your day and write down three things that went well. Importantly, also note why these events happened. This practice shifts your focus towards positive aspects of your daily life, fostering a sense of gratitude and appreciation.

The Science Behind It

Research led by Seligman and his colleagues has shown that positive psychology interventions like the "What Went Well" exercise are highly effective in boosting happiness and reducing symptoms of depression. Studies indicate that such exercises improve overall mental health and well-being, with benefits lasting well beyond the initial practice period (Seligman et al., 2005; Mongrain & Anselmo-Matthews, 2012).

How It Works

Engaging in the "What Went Well" exercise helps rewire your brain to recognize and appreciate positive experiences, fostering an optimistic outlook. This approach is part of the broader positive psychology movement, which emphasizes promoting positive emotions, engagement, and meaning in life (Seligman & Csíkszentmihályi, 2000; Seligman et al., 2006).

Benefits of Practicing "What Went Well"

1. Increased Happiness: Reflecting on positive events can boost your mood and overall happiness.
2. Reduced Depression: Regularly focusing on positive experiences has been shown to alleviate depressive symptoms (Cornum et al., 2011).
3. Enhanced Resilience: Developing a habit of recognizing good things strengthens your psychological resilience, helping you bounce back from setbacks (Jeong et al., 2022).
4. Improved Well-being: This exercise promotes a more positive outlook on life, contributing to better mental health and well-being.

Practical Application

The simplicity and accessibility of the "What Went Well" exercise make it an ideal tool for anyone looking to develop a more positive mindset. Whether you're a student, professional, or service member, incorporating this exercise into your daily routine can significantly enhance your happiness and overall satisfaction (Atherley & Taylor, 2015; Cornum et al., 2011).

How to Do the "What Went Well" Exercise

1. Set Aside Time: Dedicate a few minutes each evening to reflect on your day.
2. Identify Positives: Write down three things that went well. These can be big or small moments.
3. Reflect on Causes: For each positive event, think about why it happened. This helps reinforce the positive aspects and encourages a grateful mindset.

The "What Went Well" exercise is a validated positive psychology intervention that enhances well-being and reduces depressive symptoms by focusing on gratitude and positive experiences. With consistent practice, even for just seven days, you can cultivate a more optimistic outlook and improve your mental health. The research supporting this exercise underscores its effectiveness in promoting happiness, reducing depression, and building psychological resilience, making it a valuable tool for holistic well-being.

By adopting the "What Went Well" exercise, you can unlock the power of positive thinking and transform your life. Give it a try and experience the benefits for yourself!

References:

Atherley, A. and Taylor, C. (2015). This thing called life. Perspectives on Medical Education, 4(4), 200-202. https://doi.org/10.1007/s40037-015-0201-0

Cornum, R., Matthews, M., & Seligman, M. (2011). Comprehensive soldier fitness: building resilience in a challenging institutional context.. American Psychologist, 66(1), 4-9. https://doi.org/10.1037/a0021420

Gander, F., Proyer, R., & Ruch, W. (2022). Do beliefs in the malleability of well‐being affect the efficacy of positive psychology interventions? results of a randomized placebo‐controlled trial. Applied Psychology Health and Well-Being, 14(4), 1353-1368. https://doi.org/10.1111/aphw.12338

Jeong, S., Aymerich-Franch, L., Arias, K., Alghowinem, S., Lapedriza, À., Picard, R., … & Breazeal, C. (2022). Deploying a robotic positive psychology coach to improve college students’ psychological well-being. User Modeling and User-Adapted Interaction, 33(2), 571-615. https://doi.org/10.1007/s11257-022-09337-8

Mongrain, M. and Anselmo-Matthews, T. (2012). Do positive psychology exercises work? a replication of seligman et al. (). Journal of Clinical Psychology, 68(4). https://doi.org/10.1002/jclp.21839

Ozer, E. (2007). The adolescent primary care visit: time to build on strengths. Journal of Adolescent Health, 41(6), 519-520. https://doi.org/10.1016/j.jadohealth.2007.09.006

Seligman, M. and Csíkszentmihályi, M. (2000). Positive psychology: an introduction.. American Psychologist, 55(1), 5-14. https://doi.org/10.1037/0003-066x.55.1.5

Seligman, M., Rashid, T., & Parks, A. (2006). Positive psychotherapy.. American Psychologist, 61(8), 774-788. https://doi.org/10.1037/0003-066x.61.8.774

Seligman, M., Steen, T., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions.. American Psychologist, 60(5), 410-421. https://doi.org/10.1037/0003-066x.60.5.410