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The Three Good Things Exercise

The Three Good Things Exercise is a simple yet powerful way to cultivate gratitude and improve your mental health. Developed by Dr. Martin Seligman, founder of Positive Psychology, this exercise encourages you to reflect on the positive events in your day and explore their meaning.

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The Science Behind Gratitude​

Practicing gratitude can significantly improve your psychological well-being in numerous ways. Research on gratitude shows that regular gratitude practice leads to increased happiness, decreased depression, improved sleep, and enhanced relationships.

How to Practice the Three Good Things Exercise​

  1. Set a Regular Time

    • Choose a consistent time each day (ideally evening)
    • Make it a daily habit by connecting it to an existing routine
    • Set aside 5-10 minutes of uninterrupted time
    • Create a comfortable, quiet environment

  2. Write Down Three Good Things

    • Identify three positive events or experiences from your day
    • These can be small moments (a delicious meal) or significant achievements
    • Be specific about what happened and your role in it
    • Include both ordinary and extraordinary experiences

  3. Reflect Deeply on Each Event

    • For each positive event, answer: "Why did this happen?"
    • Consider: "What does this mean to me?"
    • Explore: "How can I experience more of this in the future?"
    • Connect the event to your values and what matters most to you

  4. Practice Consistently

    • Commit to at least one week of daily practice
    • Notice how your awareness of positive events increases over time
    • After the initial week, continue the practice 2-3 times per week
    • Review your entries periodically to reinforce positive memories

Tips for Success​

  • Be specific rather than general (e.g., "My friend Sarah called to check on me" vs. "Someone was nice to me")
  • Focus on depth rather than length in your reflections
  • Include a mix of relationships, accomplishments, and simple pleasures
  • Avoid repetition by challenging yourself to find new things each day
  • Don't rush the reflection process—the meaning-making is where much of the benefit comes from