By Angelica Ribeiro, PhD

When reflecting on your writing progress this year, it’s common to focus on what didn’t go well, such as receiving a rejection letter, struggling with a writing project, or getting negative feedback. While these setbacks can provide valuable lessons, it’s equally important to acknowledge what went well. In his book Flourish, Martin Seligman advocates for a helpful exercise called “What-Went-Well.” In his own words, here’s how to do it:

Write down three things that went well […] and why they went well. You may use a journal or your computer to write about the events, but it is important that you have a physical record of what you wrote. The three things need not be earthshaking in importance, but they can be important. Next to each positive event, answer the question “Why did this happen?”

Research indicates that participants who engaged in this exercise— writing down three things that went well each day and their causes every night for one week—reported increased happiness and decreased depressive symptoms for six months afterward (Seligman et al., 2005). Inspired by Seligman’s work, I encourage you to take a moment to write down three things related to your writing that went well this year, along with an explanation for each. For best results, practice this exercise for at least seven days. For example, three things that went well for me this year were:

1. I made significant progress with one of my research projects. This happened because I invited a colleague (Shuyi Yang, a professor at Johns Hopkins University) to collaborate with me even though I thought she wouldn’t accept the invitation.
2. I published an academic article on communication strategies after three journals rejected it. This happened because I was persistent in improving the article.
3. I launched my book, How to Create Happiness at Work. This happened because I believed I had something valuable to share with others and made time to write every day.

In addition to boosting your happiness as a writer, the “What-Went-Well” exercise helps you identify successful writing aspects so that you can continue building on those strengths.

References

Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being [Kindle Edition]. Atria Books.
Seligman, M. E. P., Steen, T. A., 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

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Angelica Ribeiro is a writer, researcher, and professor. She is the author of How to Create Happiness at Work, Running into Happiness, and My Happiness Habit Journal. She holds a Ph.D. in curriculum and instruction with a focus on English as a second language from Texas A&M University. She has taught English learners and preservice teachers in the United States and Brazil for over 25 years. Angelica has several publications on second language acquisition. She works as a professor in higher education and helps others benefit from her happiness research. When she was a Ph.D. student, Angelica struggled with balancing her academic commitments and personal life, which motivated her to embark on a journey to increase happiness. Her journey was so successful that now she encourages others to create happiness in their busy lives by sharing science-based strategies. Visit https://www.creatinghappiness.today