Everything in Kansha, and where it came from.

One honest line about what was good today. This is the whole practice; everything else is optional.

Under three minutes · Daily, or whenever

Keep the best moments. Open one at random on a bad day.

Seconds · Add whenever; open when you need it

The most consequential design decision in Kansha, and the reasoning behind it.

Nothing to do · Permanent

Take one belief that runs your life and check whether it is actually true.

15–20 minutes · Once, then revisit when the belief resurfaces

Write to the person you will be in six months. It changes what you do this week.

10–15 minutes · Once every few months

Write about a future where things went well. It lifts mood for weeks, which is odd but replicated.

15–20 minutes · A few sessions close together, then occasionally

Write to someone who helped you and never got told properly. Sending it is optional.

20 minutes to write, 5 to send · Once in a while, when someone comes to mind

Family, Finances, Focus, Fitness, Fun. A floor and a win in each, once a week.

10 minutes · Weekly

A few goals kept beside your journal, so intent and evidence live in the same place.

5 minutes to set · Set once, glance at occasionally

A visual collage of the people, places and moments that already make your life yours.

As long as you like · Add to it now and then

Guided sequences that run over several weeks, for when a single exercise is not the thing.

A few minutes a day · Several weeks

Your brain analyses what went wrong without being asked, and analyses what went right badly. This is the other half.

10 seconds to log, 5 minutes to reflect · Whenever something goes well