Three good things

Tip: download the worksheet and save it somewhere safe before you type your answers in.

You might have heard of the ‘negativity bias’ before.

This is the term for our propensity, as humans, to focus on the negative more than the positive.

More specifically, we tend to detect negative information in our environment more quickly than positive information. We also find it more difficult to let go of negative information than positive information.

In response to the negative information, we often experience negative emotions. And these negative emotions can actually strengthen our negativity bias, through an effect called ‘cognitive narrowing’. And on the cycle can go.

The negativity bias has an evolutionary function. From a survival perspective, the consequences of ignoring positive information were typically far less severe compared to the consequences of ignoring negative (threatening) information.

But it can be unhelpful, particularly when:

• When there’s no real danger

• When the benefits of paying attention to positive information outweigh the threats that can be prevented by paying attention to negative information

A key benefit of paying attention to positive information is that it generates positive emotions, builds our resilience, and supports our wellbeing. By default, we might tend to focus more on the negative than the positive, making the positive things harder to notice. But the good news is that we can train our brains to become more balanced, by practising focusing on the positive.

One exercise to practise this is to pause at the end of each day, write down three things that went well, and reflect on them.

This simple exercise has been shown to have a significant impact on our wellbeing. In one study, participants that carried on doing the exercise saw increased happiness and decreased symptoms of depression for up to 6 months.

I’ve created a simple worksheet to help you practise the exercise, accompanied by additional guidance to help you get the most out of it. Feel free to download a copy to use as and when you need it.

Tip: download the worksheet and save it somewhere safe before you type your answers in.

Disclaimer: these resources are for educational purposes only, and are not a replacement for coaching, therapy, individualised mental health support or medical care. The content I share here is not specific to you, your circumstances or situation and should not be treated as personal advice.