But Luckily Reframe
Finish a negative thought by identifying one grounded positive
- Difficulty
- Easy
- Time to result
- ~weeks to results
- Steps
- 4
- Confidence
- 96%
Davina McCall recounts advice from Nick and Eva Speakman for interrupting habitual negative thinking. First, state the unwelcome fact without pretending it is pleasant. Then append the fixed phrase “but luckily” and supply one credible positive consequence, resource, or counterweight. Her example starts with several days of rain and ends by noting that reservoirs may benefit after a dry summer. The mechanism is a constrained completion prompt: the negative observation remains intact, while the speaker must search for an additional perspective before ending the thought. McCall reports that the Speakmans said repeated practice could make this style of response feel more natural, while also noting that remembering to use it is difficult.
Origin
McCall attributes the exercise to Nick and Eva Speakman, whom she describes as psychology experts who help people change patterns of behaviour.
Core principles
- 01Acknowledge the negative event rather than denying it
- 02Use a fixed verbal cue to interrupt the thought pattern
- 03Choose a positive that is plausible and specific
- 04Repeat the practice until the cue becomes easier to recall
How to run it
- 1
Catch the negative sentence
Notice when you are describing a setback in a way that closes off every other perspective. Let yourself state what is wrong plainly.
Pro tip Start with low-stakes daily frustrations while learning the cue.
Watch out Do not use the exercise to deny harm or silence a legitimate emotion.
- 2
Add the fixed cue
Before ending the thought, say “but luckily.” The unfinished phrase creates a requirement to look for another relevant fact.
Pro tip Use the exact same cue each time so it becomes easy to remember.
- 3
Find a credible counterweight
Complete the sentence with a specific positive consequence, available resource, or useful next step. Keep it believable rather than forcing a grand silver lining.
Pro tip Ask what this helps, preserves, or makes possible.
Watch out A vague claim that everything happens for a reason weakens the exercise.
- 4
Repeat until recall improves
Use the same sequence when the next ordinary negative thought appears. Treat faster recall as progress rather than expecting every mood to change immediately.
Pro tip Put the cue somewhere visible during the first few weeks.
Watch out McCall relays a two-to-three-week claim from the Speakmans, not a guaranteed clinical result.
In the wild
McCall uses the example of complaining that it has rained for a third day, then adding that the rain may help refill reservoirs after a dry summer. The bad weather is not denied; one plausible benefit is added before the thought ends.
→ The complaint becomes a more balanced observation rather than an exclusively negative conclusion.
Common mistakes
Skipping the negative fact
The method adds a second perspective; it does not require pretending the initial problem is pleasant or unreal.
Forcing false gratitude
Choose a modest, defensible counterweight. An implausible positive can feel dismissive and make the reframe harder to trust.
Using it on serious harm
Some situations call for grief, boundaries, safety, or professional help rather than an immediate positive completion.
Is it for you?
Best for
It is best for ordinary frustrations where a real counterweight or useful consequence can be identified.
Not ideal for
It is not ideal when positivity would minimize grief, danger, abuse, or a problem that needs direct action.
From the transcript
“you finish your negative sentence with but luckily”
“you finish every negative thought with a positive”
“it's just remembering to do that is so hard”
From the episode
Davina McCall: “I was doing cocaine with my mum at 15!”