Begin with gratitude

Start the review by recalling specific gifts and good moments of the day.

Why it works

Opening with gratitude sets the emotional frame for the whole review, so the honest self-examination that follows happens from a stance of security rather than threat. Recalling specific goods also counters the negativity bias that would otherwise let the day’s good moments go unregistered.

How to do it

1. Settle for a moment, then look back over the day from its start.
2. Name a few specific things you are grateful for, including small ones.
3. Let yourself actually feel the gratitude rather than listing it mechanically.

Evidence

The Examen’s gratitude-first structure aligns with positive-psychology findings that gratitude practices support well-being; the Examen itself as a protocol is a centuries-old contemplative practice, not a trialed intervention. (mechanistic)

The general gratitude evidence is solid, but the Examen specifically is supported by tradition and practitioner report rather than controlled study.

Common mistake

Rushing past gratitude to get to the "what did I do wrong" part, which turns the Examen into a self-critical audit instead of a balanced review.