It is easy to fall into the habit of thinking about what went wrong. We replay conversations, dwell on our mistakes, and think about what could have been done better.
At the same time, we get used to the good around us. Kind words, a quiet moment, our family’s efforts. We stop noticing them.
This 10 minute nightly habit helps shift that.
By remembering and writing down three good things that happened in your day, and reflecting on why they happened, you tune into the mercy and generosity of Allah in your life.
This exercise has been shown to:
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Reduce stress and negative thinking
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Increase happiness and optimism
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Improve sleep
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Strengthen connection with family when shared
And above all, it helps you end the day with gratitude in your heart.
The method
Each night, for at least one week, write down three things that went well today. Then reflect on why they happened.
Follow these steps:
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Give each event a title
Example: “I got home early from work” -
Describe what happened
Where were you? What did you say or do? Who else was involved? -
Write how it made you feel
Both at the time, and now as you remember it -
Explain what caused it
What do you think led to this moment? -
Write naturally
Use your own words and style. No need to worry about grammar or structure -
Stay focused on the good
If your mind drifts to negative thoughts, gently bring it back to the blessings
You can do this privately or share it with your spouse, child or sibling.
Why it matters
In the Qur’an, Allah says:
“If you are grateful, I will surely increase you.” (Ibrahim 14:7)
The Prophet ﷺ said:
“Whoever is not grateful for small things will not be grateful for big things.” (Musnad Ahmad)
This practice helps you become more mindful of Allah’s favours. Not just during big moments, but in the small everyday kindness He surrounds you with.
Try it for 7 nights
10 minutes a night. 3 blessings. One small habit that can change the emotional tone of your life.
