90 daily pages
One spread a day, about three minutes. Start on any day of the year — write your own date on the first page and begin.
The book · out now
The Noticing Practice
Two small questions a day to see the good that was always there.
A practice of noticing
The
Noticing
Practice Two Small Questions a Day to See the Good That Was Always There
Noticing
Practice Two Small Questions a Day to See the Good That Was Always There
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Why this book
This is not a gratitude journal.
It will never ask you to feel grateful on command. Feelings do not arrive on schedule — attention does. That is why this is a noticing practice, not a gratitude exercise. You simply look, and write down what you find.
We move through our days so quickly, pulled by what is urgent and loud and unfinished. And in that rush, we forget to notice what is good. Not the big, obvious moments — the quiet ones. The coffee that tasted exactly right. The way the light came through the window this morning. The moment you were patient with yourself, or brave in a way no one else saw.
These things happen every single day. We just forget to see them.
3 minutes a day
90 days
Two questions
Inside the book
Two questions. Every day.
What makes this practice different is where it asks you to look. Not in one direction, but two.
01
One good thing that happened today
Big or small, it doesn't matter. Nothing is too ordinary to count.
"Today I went to my favourite coffee shop and enjoyed my cup of tea in silence." · "Today my whole family watched a film together and we laughed until it hurt."
02
One good thing about you
A quality, a moment, a choice. Something true and worth acknowledging.
"I listened without interrupting today." · "I asked for help when I needed it." · "I kept going, even when it was hard."
Day 1 · date ______________
One good thing that happened today
One good thing about me
one good thing, one day at a time.
A daily spread — ninety of them.
The structure
Ninety days, with places to rest.
A weekly review
Every seven days: read the week back, notice what surprises you, let it land, carry one thing forward.
A checkpoint every 21 days
Four checkpoints across the ninety days — a marker on a path you are laying, one good thing at a time.
Day 90 — The Full Circle
Not a checkpoint. A completion. What changed, what you learned about yourself, what you carry forward.
"You don't have to be in a good place to begin. You just have to begin."
◆
Why noticing works
More than a feeling.
Gratitude is not a passive emotion. It is a practice, a skill — and when cultivated consistently, an entirely different way of moving through the world. The research is quietly convincing.
The brain rewires itself
A 2016 study from Indiana University by Prathik Kini found lasting increases in neural sensitivity in the medial prefrontal cortex among people who practised gratitude regularly — even three months after the practice ended.
The reward system lights up
In a 2015 study at the University of Southern California, Glenn Fox found that genuine gratitude activates the brain's reward circuitry — the same regions that respond to food, warmth and human connection.
Sleep improves
A 2009 study from the University of Manchester, led by Alex Wood, surveyed over 400 adults: people with higher levels of gratitude fell asleep faster, slept longer and reported better sleep quality.
Why ninety days
Research points to an average of about sixty-six days for a habit to become automatic. Ninety clears that, with room to spare — long enough for noticing to stop being something you do, and become the way you see.
Before you begin
This book is for someone who —
— is going through something hard and needs a reason to notice what is still good.
— feels like life is moving too fast to actually live it.
— wants to work on themselves but doesn't know where to start.
— wants to live with more intention, awake to the choices that shape their life.
— has tried journaling before and felt like they were doing it wrong.
— is not in a dark place, but isn't quite in the light either — and wants to find their way there.
— has never thought of themselves as someone who writes, and that is exactly why this book exists.
You don't need to be broken to begin. You don't need to be ready. You just need to be willing to pause, once a day, for about three minutes.
Get your copy
Something good happened today.
Something good happened today.
You just haven't written it down yet.
The Noticing Practice is available now on Amazon.
one good thing, one day at a time