如何使用 BRNR 记录好心情(Gratitude Journal)?

记录让我们开心的事(gratitude journal)可以帮助我们保持良好的心情。比如著名的 AI 心理辅助机器人 Woebot 就在他们的 app 内提供了这一功能,参见下面的截图:

制作 gratitude journal 其实非常简单:

  1. 打开一本笔记本;
  2. 写下对应的日期;
  3. 简要地写下当天让我们开心的事;
  4. 也可以写下当天让我们不开心的事,这样我们在未来就可以避免再做类似的事。

之后,我们可以时不时地打开 gratitude journal 来激励自己。

有了 BRNR,制作 gratitude journal 就更加简单了。

  1. 我们可以用左侧的 Front Burner 来记录让我们开心的事;
  2. 我们可以利用右侧的 Back Burner 来记录让我们不开心的事,从而在未来避免;
  3. 之后,我们可以从 Burnt Box 里打开之前写的的 gratitude journal,激励自己继续前行。

希望 BRNR list 能够帮到大家。如果你有任何使用 BRNR 的创意,也请和我们分享!

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Taking Gratitude Journal with BRNR list

Taking a gratitude journal is a proven way to improve our happiness. For example, the famous AI therapy app Woebot provides such a function (See the screenshot below).

Recording gratitude is easy to practice:

  1. take a notebook;
  2. write down the date;
  3. write down anything make us feel grateful in that day;
  4. optionally, we can write down anything make us unhappy in that day, so we can avoid them in future.

Later on, we can open this gratitude journal to review, in order to motivate us when we feel down.

With BRNR, it is more convenient to practice this:

  1. we can use the Front Burner as the section of 'I Feel Grateful for' to record grateful things;
  2. we can use the Back Burner as the section of 'I Can Do Better With' for our future improvement;
  3. Later on, when we review in the Burnt Box, we only see the section of 'I Feel Grateful for' of each gratitude BRNR list, which motivate us by default.

Hope you enjoy using BRNR list. If you have other creative way to use BRNR list, please share with us!

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