Evening Gratitude & Reverence

A brief secular evening routine of noticing and recording things you are grateful for, then savoring one good moment from the day. Appreciation is framed as trainable attention, not forced positivity, and does not deny real difficulties. Open to all beliefs; no religious framing required.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Gratitude and Uplifting Emotions
8-10 min read (once)
Distinguishes genuine appreciation from forced positivity before starting the habit.
2
Gratitude Practice
3-5 min (three good things)
Governing practice. Record three specific things you appreciated today and briefly why.
3
Savoring and Reverence Practice
2-5 min savoring
Pick one good moment and attend to it fully to extend the positive feeling; preliminary evidence (Grade C).

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