Every night, psychotherapist Amy Morin poses one straightforward question to herself. It’s not focused on productivity, measurable goals, or practicing gratitude; it’s designed to reinforce her mental resilience and nurture an optimistic outlook, even amid life’s challenges. This reflective ritual joins other self-care practices, such as journaling and meditation, that bolster emotional well-being.
Morin, author of 13 Things Mentally Strong People Don’t Do and a TEDx speaker with millions of views, attributes her unwavering groundedness to the daily practice of asking, “What did I do today to grow mentally stronger?”. This habit is not about self-judgment or pursuing perfection; it encourages thoughtful reflection on deliberate, small actions that accumulate to build confidence, adaptability, and mental strength.
Let’s examine why this question is effective, how to integrate it into your routine, and explore science-backed prompts that nurture optimism.
A question to foster optimism
Morin’s question is a tool to train the brain to recognize moments of genuine agency, when one chooses courage over comfort or embraces perspective instead of succumbing to panic. For example, one client began noticing when she contributed to meetings at work instead of worrying if she said something wrong.
This question is effective because it shifts attention from uncertain outcomes, which are often beyond our control, to the deliberate efforts that we can manage. Research in positive psychology, alongside insights from cognitive behavioral therapy and resilience training, indicates that recognizing personal agency diminishes feelings of helplessness and fosters emotional strength.
By regularly reflecting on how you have fortified your mindset—whether through challenging a negative thought, practicing patience, or taking calculated risks—you reinforce the idea that growth is attainable, even in small measures. Over time, this process builds evidence that you can overcome challenges, transforming optimism from wishful thinking into a well-founded, logical conviction.
3 more questions to build daily optimism
Complementing Morin’s question with additional reflective prompts can amplify your positive outlook. Here is how you can expand your self-reflection:
- “What’s one thing that went better than I expected today?”. This prompt counters the brain’s natural negativity bias by directing attention toward unexpected positive outcomes. Perhaps a challenging conversation concluded constructively, or you experienced a surge of focus during a hectic workday. Recognizing these moments helps condition your mind to anticipate favorable results more frequently.
- “When did I choose kindness toward myself today?”. Self-compassion is strongly associated with reduced anxiety and enhanced motivation. Did you opt for a healing walk after an intense meeting instead of forcing yourself through stress? Or did you manage to silence your inner critic after making a mistake? Highlighting these choices reinforces self-trust and nurtures a kinder internal dialogue.
- “What did I learn today that I can use tomorrow?”. Maybe you discovered that multitasking undermines your concentration, or that a brief 5-minute breathing exercise can significantly calm your nerves. Viewing everyday experiences as valuable lessons transforms setbacks into constructive stepping stones.
These prompts are not intended to ignore or minimize real problems, nor are they meant to enforce superficial positivity. Instead, they function as tools to balance your perspective by reminding you that progress, joy, and resilience coexist with life’s challenges. By dedicating two minutes each night to deliberate reflection, you gradually discern patterns in your personal growth, identify what sustains you, and appreciate your capabilities.