Building a Gratitude Habit in 5 Minutes a Day

In our fast-paced world, it’s easy to focus on what’s going wrong—the traffic jam, the spilled coffee, the endless to-do list. But research shows that taking a moment to focus on what’s going right can have profound effects on our mental health.

The Science of Gratitude

Studies have consistently shown that gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

The 'Three Good Things' Exercise

This is one of the most famous positive psychology interventions. Before you go to sleep (or when you wake up), simply write down three things that went well and why.

• It could be small: "Found a great parking spot."
• It could be relational: "Had a nice laugh with a coworker."
• It could be sensory: "The sun felt warm on my face."

Why Timeline Works for This

Timeline is designed for these quick entries. You don't need a formal structure. Just open the app, tap 'New Entry', and bullet point your three things. Add a photo if you have one. Over time, scroll back and realize just how rich your life truly is.