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June 16, 2024

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In our fast-paced world, it’s easy to get swept up in the hustle and bustle, often losing sight of what truly matters. One effective way to stay grounded and maintain a positive mindset is by asking yourself two simple questions every day: “What is going good today?” and “What is not going good today?” This daily check-in can help you reflect on your day, identify areas of improvement, and celebrate small victories. Let’s delve into how this practice can transform your life.

The Importance of Daily Reflection

Daily reflection is more than just a moment of introspection; it’s a powerful tool for personal growth. By assessing the positives and negatives of your day, you gain insights into your habits, behaviors, and the circumstances that influence your well-being. This practice can help you develop a balanced perspective, where you recognize both your achievements and areas needing attention.

What is Going Good Today?

Identifying what’s going well in your day helps you cultivate gratitude and positivity. It shifts your focus from problems to progress, no matter how small. Here are some examples:

  1. Accomplishing Tasks: Perhaps you completed a challenging work project or finally ticked off a lingering item on your to-do list. Acknowledging these achievements, no matter how minor they may seem, boosts your confidence and motivation.
  2. Personal Interactions: Reflect on positive interactions you had with family, friends, or colleagues. Maybe you had a meaningful conversation, received a compliment, or helped someone in need. These moments of connection enrich your day and strengthen your relationships.
  3. Self-Care: Consider the steps you took to care for yourself. Did you exercise, eat healthily, or take time to relax and unwind? Recognizing these acts of self-care encourages you to prioritize your well-being regularly.

What is Not Going Good Today?

Equally important is acknowledging what didn’t go well. This isn’t about dwelling on negativity but about identifying areas for improvement and learning from them. Here are some examples:

  1. Unfinished Tasks: Maybe you didn’t complete everything you set out to do. Rather than feeling discouraged, analyze why this happened. Was your goal unrealistic? Did distractions get in the way? Use these insights to adjust your plans and expectations moving forward.
  2. Negative Interactions: Reflect on any conflicts or misunderstandings. Consider how they could have been handled differently and what steps you can take to improve communication and relationships in the future.
  3. Personal Challenges: Think about any personal struggles you faced, such as feeling overwhelmed or lacking motivation. Understanding the root causes of these feelings can help you develop strategies to manage them better.

Balancing the Good and the Not-So-Good

The key to this daily check-in is balance. It’s essential to recognize that no day is entirely good or bad. By identifying both the positives and negatives, you gain a comprehensive view of your day and your progress.

Example of a Daily Check-In

What is Going Good Today?

  • I finished my presentation ahead of schedule, which gave me extra time to review it and feel more confident.
  • Had a pleasant lunch with a colleague, where we shared ideas and had a few laughs.
  • Took a 30-minute walk in the evening, which helped me clear my mind and feel more energized.

What is Not Going Good Today?

  • I struggled to concentrate during the afternoon, leading to less productivity.
  • Had a disagreement with a friend over a trivial matter, which left me feeling unsettled.
  • Skipped my morning workout because I overslept, leaving me feeling a bit sluggish.


Incorporating a daily check-in into your routine can be a game-changer for your mental and emotional well-being. By regularly asking yourself what’s going good and what’s not, you create a habit of reflection that fosters personal growth and resilience. Embrace this simple yet powerful practice, and watch as it helps you navigate your days with greater clarity, balance, and positivity.


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