Wins Journal

Here is a hot take. Self-improvement, in essence, is paying attention to the smallest behaviors you wish to do more often. That's it. It's not setting unreasonable goals, failing and criticizing yourself. It's not ruminating on what went wrong. That leads to depression and anxiety.

To take great care of yourself, try to rewire your brain to pay more attention to what went well. Try to write down 3 small wins you had daily. Try it for a week and see what changes.

I made the app so you can easily do just that. Open the app and type. No buttons to tap, no distractions, nothing useless. Open and type.

Every evening, add 3 small wins of yours. Try to do it for a week. The app is free for a week. If you find it useful, I ask you to purchase an annual subscription. Without this money, I can't keep improving the app.

Track your progress toward your own goals. Whatever they are. One day, you may write that you acted on your values of empathy, and despite your impulse to defend yourself, you stayed and were just trying to understand your partner's perspective. The other day, you may learn something cool and shortly write it down (I don't know a better way to learn, btw!). On other days, you may find yourself just resting, and you praise yourself for that.

The app is based on a well-researched exercise called "3 good things". I'm in the process of becoming a psychotherapist, and I try to incorporate more things from my studies and practice to make more legit therapeutic interventions available at a lower cost for more people.