It’s not news to anyone reading this that the world is heavy right now. Every scroll, every headline, every conversation feels charged, and it’s a lot to hold. Our brains and bodies were never meant to carry this much tragedy, stress, and uncertainty every day. For those of us already living with limited energy — from chronic illness, disability, or neurodivergence — the weight can feel doubled.
But I’ve learned, sometimes the only way to keep moving forward is to shrink the frame, just for a little while.
That’s where the Good Thing Principle comes in.
What Is the Good Thing Principle?
This is a practice I started when everything felt overwhelming, to remind myself that even on the worst days, something good did happen. The Good Thing Principle is simple: intentionally notice and name at least one thing, big or small, that was good today. That’s it. That’s the whole deal.
Some days it’s obvious, finishing a chapter, crossing off a big task. Other days, it’s the little things that count: texting a friend, brewing a comforting cup of tea, or catching a fleeting color in the sky. I saw snow this morning, and for a moment, everything was quiet. These moments are my good things. Even if the rest of the day gets noisy, the good thing is real.
This isn’t about ignoring what’s hard. It’s about creating a place for hope and contentment to exist, even when the world feels out of control.
What Is Energy Budgeting?
Energy budgeting is the skill of treating your energy like a limited resource, which, for many of us, it absolutely is. It means asking: How much do I have today? What matters most? Where do I need to spend it? And just as importantly: What do I need to let go, or leave for another day?
Some days, the only thing I can spend energy on is the basics: rest, care, a gentle meal, and one good thing. Other days, I have more to give. But when the world is loud, budgeting energy becomes essential, not optional. It’s how I protect myself from running empty.
And no, it isn’t laziness or lack of ambition. It’s survival; it’s wisdom learned from experience. Many creative outsiders have been told otherwise, that acknowledging one’s limits is a weakness. But in truth, honoring your limits is a profound act of self-respect, not failure.
How These Two Practices Work Together
When I’m overwhelmed, I don’t try to force productivity. I don’t expect myself to do everything or be “on” all the time. Instead, I look for my good thing, and I permit myself to count it.
This is what keeps me steady:
If all I can do today is notice a single spark of joy or spend my energy on one meaningful action, then that counts. The world may not reward these small wins, but I do. And over time, those small wins add up to something sustainable.
How You Might Use This
If you’re struggling right now, you might try your own “good thing” practice. Maybe keep a little log (in a notebook, on your phone, or in your head) of the one thing you did or experienced today that mattered to you.
Your good thing could be resting, saying no, replying to a friend, making something small, or even just breathing through a tough hour. If you want to share your good thing with me or with others in our community, I’d love to celebrate it with you.
You don’t have to pretend everything’s fine. Some days, it might be hard to find anything good, and that’s okay. Gentle persistence is enough. But you do get to notice and claim what’s still good. This reassures that you’re on this journey together with others who might be experiencing the same feelings.
Permission to Count What’s Good
You’re allowed to budget your energy. You’re allowed to have only so much to give. You’re allowed to count your good things, even when everything else feels out of reach.
We can’t control the world. But we can notice what’s good and honor how we spend our energy. Let’s practice counting the good things together.
What was your good thing today? You can share in the comments below or through our Discord server to foster connection and support. If you have other suggestions for sharing, feel free to propose them so we can all connect in ways that work for us. And if you’d rather keep it private, that’s okay too.
