The practices in Kansha

Every exercise in Kansha, what it is, how to do it, and what the research does and does not show. No account needed.

• The daily journal — One honest line about what was good today. This is the whole practice; everything else is optional. (Evidence: Strong)
• The jar — Keep the best moments. Open one at random on a bad day. (Evidence: Moderate)
• Why there are no streaks — The most consequential design decision in Kansha, and the reasoning behind it. (Evidence: Moderate)
• Limiting Belief workshop — Take one belief that runs your life and check whether it is actually true. (Evidence: Strong)
• Letter to your future self — Write to the person you will be in six months. It changes what you do this week. (Evidence: Moderate)
• Best Possible Self — Write about a future where things went well. It lifts mood for weeks, which is odd but replicated. (Evidence: Strong)
• Gratitude Letter — Write to someone who helped you and never got told properly. Sending it is optional. (Evidence: Strong)
• The 5 Fs weekly review — Family, Finances, Focus, Fitness, Fun. A floor and a win in each, once a week. (Evidence: Moderate)
• Goals — A few goals kept beside your journal, so intent and evidence live in the same place. (Evidence: Moderate)
• Life Map — A visual collage of the people, places and moments that already make your life yours. (Evidence: Moderate for the mechanism)
• Multi-week journeys — Guided sequences that run over several weeks, for when a single exercise is not the thing. (Evidence: Moderate)