The day’s small pleasure deserves remembering alongside the problem that spoke more loudly.

Bad news is loud and good news is quiet, so the day gets summarised by whichever spoke up. One difficult phone call will be reported at dinner while the twenty minutes of sun on the walk home go unmentioned, not because they mattered less but because they made no noise. The account you give of a day becomes the day you remember. Left to itself, that account will be built almost entirely from problems.

Before you sleep, name one small good thing from the day alongside whatever went wrong. Both are true, and only one of them will survive without help.