The way you think drives the things you do—it's a fact. That's why the WW programme taps into the science of behaviour change to give you strategies that put you into a helpful mental space. Start with the two quick and effective techniques below:
1. Switch on gratitude
Research has found that being grateful for things big and small boosts life and relationship satisfaction, optimism, and wellbeing. It can even help you sleep better! Simply put, expressing gratitude has been shown to increase happiness, and happier people tend to make healthier choices.
Grab 5 minutes, a pen, and paper, and try this activity.
Think of three good things that happened to you in the last 24 hours. It could be small, like hearing a favourite song on the radio, or large, such as booking a flight for a holiday.
Write each thing down and describe it in as much detail as you can. Include where it happened, what time of day it was, who was with you, even what you were wearing.
Note how you felt during and after you experienced this good thing. Were you fascinated? Surprised? Cheered up?
Share your #3goodthings on Connect, our social network on the WW app!
2. Show self-compassion
We all have a voice in our head—what does yours sound like? Would you talk to a friend the way you talk to yourself?
Self-compassion is a powerful force, especially on this journey. It means accepting that no one is perfect, and skipping the self-judgment. You treat yourself with understanding, acceptance, and kindness, whether things go well or not.
It pays off: People who practice self-compassion are more likely to eat well, move more, and take good care of themselves—even when they're stressed.
See how it feels to treat yourself like a friend with this simple exercise.
Imagine a close friend is feeling down on themselves. How would you feel about them? What would you say?
Now call up a time when you felt bad about yourself. What did you think and say to yourself? Was it different?
Next time you're feeling bad, treat yourself like a friend and see what happens.