Mood4 min
Three Good Things
Name three good things from today, however small, and say why.
Send One Message
A small message can brighten your day as much as the person who gets it. This three-minute ritual helps you pick someone, write a short, genuine note and actually send it. You will need your phone for the writing part, and then put it away.
3 minHeadphones optionalNothing is recorded
Mood3 min · 5 stepsReady
Send One Message
Play 3-min ritual
00:0003:00
Think of someone, write one warm message and send it.
The steps
Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.
- 01
Think of someone00:00–00:40
Think of one person you have not talked to in a while or who crossed your mind today. Take one slow breath.
- 02
Write it00:40–01:40
Open a message to them and type one or two lines. Say something simple and true, like "Thinking of you, hope your week is going well."
- 03
Send it01:40–02:00
Read it once and press send. No need to polish it or wait for a reply.
- 04
Breathe02:00–02:30 · breathe 4-6
Breathe in for four and out for six, and notice how it feels to have reached out.
- 05
Phone down02:30–03:00
Put your phone face down and go back to what you were doing. Whatever happens next is up to them.
Afterwards: Try this once a week with a different person.
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