Daily recording of moments of well-being, rated for intensity (0-100), together with the thoughts or beliefs that interrupted the positive experience.
Step-by-step guide
- Explain the format: situation → well-being (0-100) → what interrupted
- Ask the client to record EVERY moment when things felt good — even 30 seconds
- Draw attention to what happens AFTER the good moment. What thought comes up?
- In session: review 2-3 entries. What interrupted? Why?
- Link the "interrupter" to a Ryff dimension
- Discuss: how could the good moment have been held a little longer?
When to use
- From the first session and throughout therapy
- The main tool of WBT
Key phrases
Over the next week, I'd like you to write down every moment when you felt good — even briefly. For each one, note on a 0-100 scale how strong the feeling was, and what came afterwards that cut it off.
Follow-up questions
What happened right after the good moment ended?
What thought or belief cut off the feeling?
Which of the six dimensions does that interrupter belong to?
If the interrupter hadn't shown up, how much longer could the good have lasted?
Alternative phrasings
Can you recall at least one minute in the day when things were okay?
Let's pick the smallest good moment you wrote down — what do you notice in it now?
Warnings
- ⚠️ The client may not notice moments of well-being at first. Start small: "Was there even a minute in the day when things were okay?"
- ⚠️ Do not turn the diary into an obligation. It should feel like noticing, not reporting.
Source: Fava & Ruini, 2003; Fava, 2016
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.