The suck isn't the whole story.
Sometimes things suck. Plans fall apart, feelings get big, and life doesn't always go the way we hoped.
My Next Good Thing is a simple, ACT-informed, behavior-based practice for navigating difficult moments. It encourages us to acknowledge what's hard, take a breath, and look toward something good that's still ahead.
Because one difficult moment doesn't have to define the whole day.
How “My Next Good Thing” Works
Sometimes things in life are disappointing, frustrating, or just plain hard.
Notice and name your feelings.
Allow yourself to feel the feeling without immediately trying to fix, minimize, reframe, or eliminate the experience.
Acknowledge the suck.
1
Take a slow breath in and out.
You don't have to feel better afterward. You can still be upset, disappointed, or frustrated.
Repeat as needed.
Pause and breathe.
2
Ask yourself: What's something I'm genuinely looking forward to?
It might be something small, ordinary, or exciting. What matters is that it's meaningful to you.
Identify your next good thing.
3
Keep looking ahead.
4
Once you've identified one good thing, look a little further.
What's something good happening tomorrow?
Later this week?
Is there anything you can do now to help plan for your next good thing?
What Counts as a Good Thing?
A good thing doesn't have to be a big accomplishment, a special occasion, or something profound. It's simply something you genuinely enjoy, value, or look forward to.
Your morning coffee
Watching your favorite movie or show
Getting cozy at home
Your favorite dinner
Playing a favorite game
Seeing a friend
A day off
Taking a trip
The important part? It's your good thing. Not something someone else tells you to appreciate or something you should feel grateful for.
It's Not About Forced Positivity
My Next Good Thing isn't about finding a silver lining, pretending everything is okay, or replacing uncomfortable feelings with happy ones.
It's about recognizing that difficult experiences and good experiences can coexist.
You can be disappointed about what happened today and still look forward to something tomorrow. You can be sad and still participate in something you enjoy.
The goal isn't to feel better. It's to remember that difficult feelings don't have to stop us from engaging with what comes next.
Rooted in Behavioral Science
My Next Good Thing was developed using principles from Applied Behavior Analysis (ABA) and informed by Acceptance and Commitment Therapy (ACT).
ACT emphasizes psychological flexibility—our ability to experience difficult thoughts and emotions while continuing to engage in actions that matter to us.
The framework incorporates acceptance, present-moment awareness, personal values, and continued engagement with life. Rather than teaching people to avoid or eliminate difficult feelings, it offers a simple, repeatable, values-based practice for acknowledging those experiences while looking toward what matters to them and what comes next.
*“My Next Good Thing” is an original, ACT-informed practice developed by Sarah Johnson, MS, BCBA, LBA, of Tidepool Coaching & Educational Services. It is not a validated clinical intervention or a substitute for mental health care.
Take “My Next Good Thing” With You
My Next Good Thing is a colorful reminder that difficult moments and good things can exist at the same time.
Featuring Tidepool's simple four-step practice, this sticker encourages us to acknowledge difficult feelings, pause, take a breath, and identify something good to look forward to.
It's not about forcing positivity or pretending everything is okay. It's about making space for the hard stuff while remembering that there's more to the story.
Stick it on your water bottle, laptop, notebook, or anywhere you might appreciate a gentle reminder to ask yourself: What's my next good thing?
Product Details
Approximately 3.46" × 5" sticker
Features the complete four-step My Next Good Thing practice
Colorful, original artwork
Designed by Tidepool Coaching & Educational Services
My Next Good Thing is a colorful reminder that difficult moments and good things can exist at the same time.
Featuring Tidepool's simple four-step practice, this magnet encourages us to acknowledge difficult feelings, pause, take a breath, and identify something good to look forward to.
It's not about forcing positivity or pretending everything is okay. It's about making space for the hard stuff while remembering that there's more to the story.
Keep it on your refrigerator, magnetic whiteboard, or anywhere you might appreciate a gentle reminder to ask yourself: What's my next good thing?
Product Details
Approximately 3.46" × 5" magnet
Features the complete four-step My Next Good Thing practice
Colorful, original artwork
Designed by Tidepool Coaching & Educational Services
What's Your Next Good Thing? is a colorful little reminder to pause, take a breath, and think about something you're looking forward to.
Inspired by Tidepool's My Next Good Thing framework, this sticker encourages us to acknowledge difficult moments without getting stuck in them. It's not about forcing positivity or pretending everything is okay. It's about remembering that difficult feelings and good things can exist at the same time.
Stick it on your water bottle, laptop, notebook, or anywhere you might appreciate a gentle reminder to ask yourself: What's my next good thing?
Product Details
Approximately 3" die-cut sticker
Colorful, original My Next Good Thing artwork
Designed by Tidepool Coaching & Educational Services