This practice is part of the
Time Required
10 minutes/day for at least one week.
How to Do It
Each day for at least one week, write down three things that went well for you today, and provide an explanation for why they went well. It is important to create a physical record of your items by writing them down; this can be more helpful than simply doing this exercise in your head. The items can be small, everyday events or more important milestones (e.g., “my partner made the coffee today,” “My grandparents were happy when I brought them groceries,” or “I earned a big promotion”). To make this exercise part of your daily routine, some find that writing before bed is helpful.
As you write, follow these instructions:
- Give the event a title (e.g., “I received a compliment on something I've been working hard on”).
- Write down exactly what happened in as much detail as possible, including where you were, what you did or said, and, if others were involved, what they did or said.
- Include how this event made you feel at the time and how this event made you feel later (including now, as you remember it).
- Explain what you think caused this event—why it happened.
- Use whatever writing style you please, and don't worry about grammar or spelling. Use as much detail as you'd like.
- If you find yourself focusing on negative feelings, try to refocus your mind on the good event and the positive feelings that came with it. This can take effort but gets easier with practice and can make a real difference in how you feel.
Why You Should Try It
In our day-to-day lives, it's easy to get caught up in the things that go wrong and feel like we're living under our own private rain cloud; at the same time, we tend to adapt to the good things and people in our lives, taking them for granted. As a result, we often overlook everyday beauty and goodness—a kind gesture from a stranger, say, or the warmth of the sun on a chilly morning. In the process, we frequently miss opportunities for happiness and connection.
This practice can help counterbalance those tendencies. Although emotions like disappointment are natural and serve an important purpose, it can be draining to focus all our attention on them. By remembering and listing three positive things that happened in your day—and considering what caused them—you tune into the sources of goodness in your life. It's a habit that can change the emotional tone of your life, energizing you with positive feelings of gratitude—which may be why this practice is associated with significant increases in happiness.
Why It Works
By giving you the space to focus on the positive, this practice teaches you to notice, remember, and savor the better things in life. It may prompt you to pay closer attention to positive events down the road and engage in them more fully—both in the moment and later on, when you can reminisce and share these experiences with others. Reflecting on the cause of the event may help attune you to the deeper sources of goodness in your life, fostering a mindset of gratitude.
Evidence That It Works
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410.
Visitors to a website received instructions for performing Three Good Things. They showed increased happiness immediately afterward, as well as one week, one month, three months, and six months later.
Who Has Tried the Practice?
Participants in the above study were mostly white Americans with postsecondary education and average income or above. Additional research has engaged members of other groups:
- Israeli adults showed less pessimism and reduced negative emotions one month after doing Three Good Things for five minutes daily across six days.
- Indian adolescents reported greater well-being after doing the exercise daily for one week.
- Kenyan teens in a Nairobi slum improved in anxiety, depression, and perceived social support through a community-based program that included one week of Three Good Things.
- Many different groups of people in China, including school teachers, nurses, methadone users, male prisoners, and cervical cancer patients, have been found to benefit from Three Good Things.
More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.
Keep in Mind
Evidence suggests that disabilities related to cognitive processing and mental imagery might limit the benefits of Three Good Things.
Sources
Jeffrey Huffman, M.D., Harvard Medical School, Massachusetts General Hospital
Sonja Lyubomirsky, Ph.D., University of California, Riverside
References
Bahník, Š., Vranka, M., & Dlouhá, J. (2015). X good things in life: Processing fluency effects in the “Three good things in life” exercise. Journal of Research in Personality, 55, 91–97.
Baumsteiger, R., Mangan, S, Bronk, K.C. & Bono, G. (2019). An integrative intervention for cultivating gratitude among adolescents and young adults. The Journal of Positive Psychology, 14(6), 807–819.
Chan, D. W. (2010). Gratitude, gratitude intervention and subjective well-being among Chinese school teachers in Hong Kong. Educational Psychology, 30(2), 139–153.
Guo, Y., Lam, L., Plummer, V., Cross, W., & Zhang, J. (2020). A WeChat‐based “Three good things” positive psychotherapy for the improvement of job performance and self‐efficacy in nurses with burnout symptoms: A randomized controlled trial. Journal of Nursing Management, 28(3), 480–487.
Jiao, M., Chen, W., Gu, J., Li, J., Liu, D., Lau, J. T. F., . . . Hao, Y. (2020). Efficacy of a positive psychological intervention in improving mental health status among methadone maintenance treatment users in Guangzhou, China—a randomized controlled trial. International Journal of Mental Health and Addiction, 19, 971–985.
Khanna, P., & Singh, K. (2019). Do all positive psychology exercises work for everyone? replication of Seligman et al.’s (2005) interventions among adolescents. Psychological Studies, 64(1), 1–10.
Killen, A. & Macaskill, A. (2015). Using a gratitude intervention to enhance wellbeing in older adults. Journal of Happiness Studies, 16(4), 947–964.
Littman-Ovadia, H., & Nir, D. (2014). Looking forward to tomorrow: The buffering effect of a daily optimism intervention. The Journal of Positive Psychology, 9(2), 122–136.
Luo, Y., Li, H., Plummer, V., Cross, W. M., Lam, L., Guo, Y., . . . Zhang, J. (2019). An evaluation of a positive psychological intervention to reduce burnout among nurses. Archives of Psychiatric Nursing, 33(6), 186–191.
Odou, N., & Vella-Brodrick, D. (2013). The efficacy of positive psychology interventions to increase well-being and the role of mental imagery ability. Social Indicators Research, 110(1), 111–129.
Osborn, T. L., Wasil, A. R., Venturo-Conerly, K., Schleider, J. L., & Weisz, J. R. (2020). Group intervention for adolescent anxiety and depression: Outcomes of a randomized trial with adolescents in Kenya. Behavior Therapy, 51(4), 601–615.
Proyer, R. T., Gander, F., Wellenzohn, S., & Ruch, W. (2014). Positive psychology interventions in people aged 50–79 years: Long-term effects of placebo-controlled online interventions on well-being and depression. Aging & Mental Health, 18(8), 997–1005.
Shao, D., Gao, W., & Cao, F. (2016). Brief psychological intervention in patients with cervical cancer: A randomized controlled trial. Health Psychology, 35(12), 1383–1391.
Yang, Y., Zhao, H., Aidi, M., & Kou, Y. (2018). Three good deeds and three blessings: The kindness and gratitude interventions with Chinese prisoners. Criminal Behaviour and Mental Health, 28(5), 433–441.
Quick Description
Reflecting on Three Good Things can spotlight the good in your life and boost your feelings of thankfulness. Do you have an attitude of gratitude? Take our Gratitude quiz to find out:
Comments
and Reviews
Courtenay Barton
A very helpful and grounding practice I plan to continue.
Courtenay Barton
A very helpful and grounding practice I plan to continue.
Thevarani
Feel good about myself! I am proud of myself
Morgan Dommisse
I really enjoyed this practice. I found myself writing more detailed and genuine descriptions with every journal entry. It lifted my mood and decreased my stress level. I definitely recommend it, especially if you're feeling overwhelmed with difficult obstacles in your life right now.
Michelle Goodwin
It brightened my day to examine how fortunate I have been. Sometimes I feel down, but this reminded me of how blessed I truly am.
Kate Hatton
When I did it, I did feel happier
Fayedra Matthes
Brings uplifting focus to my day.
Renee Deveny
I enjoyed the day more with this practice. Made me more aware
Renee Deveny
I enjoyed the day more with this practice. Made me more aware
Havis Harrison
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Jagdish P Dave
When I practice three good things my heart is filled with joy. Doing good things for others makes me fulfilled. When I do good things like helping people to reduce their emotional suffering I get deep gratification.
Marline Blake-Tene
Yes the practice was a great experience to help me slow down and really see and acknowledge the good things I’m my life. Sometimes I’m so busy moving from one activity to another, and focusing on the things that went wrong, I often forget to acknowledge the good things in my life. I really like this activity. I’m less stress, I feel more gratitude, and even relieved knowing that despite the challenges , I have a lot of good things happening. Thank you.
Vivian Barron
I had done this consistently for 3 months in the past. I was/am challenged by the part where you say why the good thing happened. I found good things often happened because of some positive quality of mine that envisioned, pursued/risked an activity. I found it so embarrassing to write positive qualities about myself that I never have even looked at the journal I kept over those 3 months. Women are trained to be self deprecating. ‘Very difficult to be so seemingly narcissistic! The best part of this activity for me is habituating looking for positives so I will have something to write about and that doing so makes positives “stickier”.
Vivian Barron
I had done this consistently for 3 months in the past. I was/am challenged by the part where you say why the good thing happened. I found good things often happened because of some positive quality of mine that envisioned, pursued/risked an activity. I found it so embarrassing to write positive qualities about myself that I never have even looked at the journal I kept over those 3 months. Women are trained to be self deprecating. ‘Very difficult to be so seemingly narcissistic! The best part of this activity for me is habituating looking for positives so I will have something to write about and that doing so makes positives “stickier”.
Naomi Jean Hofacket
Good - made me stop and ponder - brought me to smile and feel be better about the day and life.
Sherril English
I am a professor for a graduate-level Positive Psychology course. Throughout the semester, my students have had to list "three good things" per week as an assignment. I did not participate in the assignment, mostly because of time. I'm so pleased that I have the opportunity to do so through this website and research.
Caryl Williams Brown
It's such a simple thing but doing it really does make you feel better. It puts your mind in a positive place
Caryl Williams Brown
It's such a simple thing but doing it really does make you feel better. It puts your mind in a positive place
Laura Bosco
Some days it was hard to find three things that went well and I would go for really low hanging fruit such as I cooked dinner for my family and they said thank you, this tastes great. It did take time to sit and think, but making myself relive even things that went slightly well was a positive experience when I let it be and turned off my “buts”
Nathalie Sevestre
It was a great experience which led me to focus on good things whereas usually I have a tendency to focus on what went wrong…. And it changes drastically your view of life !
Gayle Jones
It was easy to do because there are so many things that I enjoy doing. I am grateful to have access to small group discussions and lunches with friends and working parttme with children. All of these are joys in my life.
Katie Davis
love the focus on positive mindset. Funny that sometimes the thing that stresses you the most in a day is actually something you are thankful for??? Reframe, reset, and move forward.
Ann Collacchi
Love doing it!
Ann Collacchi
It was a practice I already used and find very beneficial in staying a positive person!!
Ann Collacchi
It was a practice I already used and find very beneficial in staying a positive person!!
Pamposh
I loved it! Have consciously counted my blessings for years, but this was so much more detailed! Pure joy.
Pamposh
I loved it! Have consciously counted my blessings for years, but this was so much more detailed! Pure joy.
Annet Namuddu
Feeling Energized
Laura catherine
I liked this exercise. I've been doing it in a notebook so I can have it by my bed. It's a good way to end the day. It puts positive feelings in my mind before going to sleep.
Caryl Williams Brown
Easy to list three things, harder to make the time to FEEL the event and the effects and write about them... But very helpful when I could.
ashleychong
1. took a nap 2. cooked a great brunch for myself 3. learnt a sophisticated topic
Vanessa Cabrera
Nice practice.
ashleychong
1. Ate a fancy afternoon tea 2. Ordered lots of keto food 3. I lose weight
ashleychong
1. I got a negative in covid test 2. I won in wolf game 3. wordle 3/6
ashleychong
1. my dad cooked a yummy soup 2. received grad job offer 3. my boyfriend bought me a bucket for laundry
Sonnee Weedn, Ph.D.
I liked it! It makes me feel powerful in a good way.
ashleychong
1. done my body check 2. ate a nice keto restaurant 3. bought a new comfortable bed
ashleychong
1. my boyfriend cooks for me today 2. my heater did a great job today 3. my closet is finally settled!
Karen blue
It's always nice to focus on the good things.
Trudy Apple
It is a good experience, it is always enriching to look for the good in ones life, but doing it in depth was very satisfying.
Abdulla alhammadi
it was good
Susan McCloud-Coyle
My favorite of all the practices
Margaret Fiona Morrison
I felt good doing this. I didn't want to stop. I thought I didn't maybe have 3, and feel happy that I did. I think it will be helpful to me to do this every day.
Margaret Fiona Morrison
I felt good doing this. I didn't want to stop. I thought I didn't maybe have 3, and feel happy that I did. I think it will be helpful to me to do this every day.
Kimberley
Good but didn't do it every day
Ashlie Prain
Awesome! I loved this form of gratitude.
Sara Hanna Sharer
It was not as meaningful at the end of the week.
Wendy Baron
I enjoyed recalling three good things and realize gratitude is the common feeling throughout.
Frances Collier
This daily exercise is good for my psyche. I am always am in a better headspace after writing down my Three Good Things.?
Nicola James
Enjoyed this practice. Thinking and recalling three good things a day helps to boost my happiness and wellbeing.
Nicola James
Enjoyed doing this practice as makes me realise how fortunate I am and how appreciative I am for the daily good things in my life.
antonio cancian
excellent gives positivity to my mind and my mod of being
Marie Pegie
I love it and I have been practising with my son for nearly 2 years now
Cheryl Booth
It occurred to me that I find the most pleasure from things I worry about and then work hard to attain. It would be better if I just worked hard for them and not worry about them, but honestly, I enjoy achievements even more when I feel the relief of not having to worry about them. (weird, eh)
Beth Godett
It made me stop and think. Sometimes--perhaps even often, I just take these things for granted!
Campbell Wood
#1 Cold shower. I like to start my day with a cold shower. Today it was extremely cold, given it was about 17 degrees F outside. It's a thrill! It wakes me up, gets me breathing deeply. I start it usually with a morning prayer. I become aware of my body with energy flowing upward through my heart. I like to picture my self in relation to the sun with light pouring on me and into my heart, and I think of myself in relation to the elements, after all, it's water that will be showering onto my body. This is what I did this morning. I'm also meeting a challenge. But I don't do it for very long, as for me, a little cold goes a long way. I'm no Wym Hoff. But this morning when I turned the water off, I realized that my body, that I, was wanting more of it. So I turned the shower back on and gave myself a good cold drenching, letting that cold energy sink in some more. It's a good to be alive moment! #2 Breakfast. This morning Mary Claire whipped up a blueberry compote and vegan buttered some toast and spread the compote on. And she heated up a couple of vegan sausage patty. That with a cup of Roma gave me a well nourished start to my day. Mary Claire and I sat together. I opened my heart to her and enjoyed the leisurely relating we did. It's growth for me. #3 LiKEN. Today I returned to my research on LiKEN. I learned about one of the initiatives LiKEN has been instrumental in creating, Rising Voices. It brings together indigenous people with scientists to collaborate to expand understanding and knowledge through the interaction of traditional indigenous knowledge and the data of scientists to help better adaptation to climate change, especially for the indigenous on the frontline of climate change impacts. I was glad and grateful to see this happening by reading about it and tuning into an archived webinar. I'm grateful for all the connections concerning this.
Sonia Cruz
It allows you to be mindful of your day and place emphasis on what’s good in your life. Writing down the blessings asserts the positive.
RERS
I love this practice, which focus my mind on how I am so grateful in Life.
Maria Cabrera
It was good thinking on three different things to be grateful for everyday. Put your life in perspective and you think that not everything is bad or a failure in your life.
marilyn Irene Godfrey
interesting...not what I expected to choose.
Lynn Mathis
This is working so well! I’ve begun to stop and really think about the good that happens every day. I feel more appreciative.
Margaretha D. Fledderus
Many years ago, a psychic gave me a reading and told me to write down answers to three questions every day in a journal, followed by a mantra: 1/ What do I appreciate? 2/How do I desire to feel? 3/What shall I ask life to provide for me today? The mantra: "Thank your for all that I have and for all that I am about to receive, and the unexpected surprises awaiting me today on all levels of my being." It has been extremely healing and insightful. I admit, I skip a day now and then, but it really has strengthened my outlook in life that used to be pretty bleak.
Chris Lundquist
Every evening before I go to sleep i identify 3 things I'm grateful for in my head.....I have never written them down and have done this for several years.nn Writing them down seems to make more of an impact on me psychologically. Doing them in my head, though, helps me to fall asleep, though. Will probably continue that practice, too.....can never have too many things to be grateful for!
Lorraine Peterson
I knew I was appreciative of the things i have and outcomes... this just allowed me to look at in the eye.
Lynn Mathis
I needed this practice. I’ve been less appreciative in the last year or so. I have so much to be grateful for, and it’s so close. I’m looking forward to making Three Good Things a regular practice.
Lynn Mathis
I needed this practice. I’ve been less appreciative in the last year or so. I have so much to be grateful for, and it’s so close. I’m looking forward to making Three Good Things a regular practice.
Lorraine Peterson
I enjoy that we are focusing on the positive. It is such a grateful change from the media all around us. I thought the instructions were clear to follow and again... sometimes we need to be reminded to be more mindful
Glo muti
In a general way I felt more positive by focusing attention on happy, positive, thoughts. It was a shift from my usual half empty cup to the half full cup. It took effort to recognize the 3 good successes but I think with practice it will be easier.
Isabella Victoria
A great practice as the day comes to a close. In case I had any bad feelings lingering in the evening hours, this is a gentle reminder of the beauty I can experience throughout the day.
Frances Masetti
Good reminder
Karen Clement
It makes me feel grateful, peaceful and joyful.
Alexi Bracey
A great daily practise to live in love and not fear/ego
Megan Kemmis
I've done something similar in the past (gratitude exercises) but I really liked the structure of this particular practice - thank you!
Karen Clement
I try to be more helpful and think how I can contribute to the main stream of life around me. It is not always noticed or commented on but I still feel good about it.
Nicola James
I enjoyed doing this exercise. For me, it was along the lines of the gratitude practice but extended to include other people. Today I did actually see two people but with the current COVID situation this exercise may be a little difficult for face-to-face situations. If this proves to be the case, I shall have to think of things following online or telephone contact.
Heather F
I’ve written down things to be grateful for before but uncovered a lot more positives with thinking about others involved in creating the good thing and realizing good things about me that allowed it to happen. Focusing on the emotions briefly helps you relive the good feelings and also name multiple good feelings it evoked.
mariadonalynpatilunapariolan@gmail.com
I feel like I'm feeling depressed myself, i don't know what to do I'm afraid and hurting myself so much.
Pamela Huffman
I enjoyed it. It reminds me of how blessed I am
Annette LaRue
ok
Tatiana
It esa very good!!!! It makes me feel happier!!
Donaldmark
It's nice meeting with this practice today It's very helpful for me now.
Frances
I lost both parents last year, my mother unexpectedly and my father 9 months later. As I don't live in the same country as them, navigating all the COVID restrictions to look after my Dad and even get to their funerals (both times it didn't look like it would work, and then at the last minute it did) was very stressful, on top of the stress of grief. Anyway, I have found this practice such a help. Even on dark days, of which there are still a lot, it's a huge comfort to always be able to find 3 things to be deeply grateful for. As an added bonus, having started just writing my thoughts, I asked my husband if we could do the practice together, after hearing the podcast with Vivek Murthy where he does this with a friend. It's been great on many counts. Firstly, I find saying my '3Gs' out loud is very affirming. Second, hearing my husband's 3Gs is a wonderful moment of connection and makes me value our relationship (it also gave us something to talk about during lockdowns, when topics were getting a little thin!). He agreed to do it initially to help me, but in the meantime says it also benefits him. Thank so much to the Greater Good team for the great work.
Tatiana
I found very useful and powerful this practice. It is something we should all do in standard bases
손민경
내일은 일찍 출근 준비 하고 일하러 갑니다
Dewane Alexander
I feel good I had a nice time and I’m just chilling out and I’m going to go get some stuff for the kids and I’ll get some stuff for the house and then I’m going to go to the house
Trina moore
I will have to get use to this form.
HelpsMaster
yeah.This is so much helpful..Thank you for sharing this.I will surely try this and i hope it will increse mu focus and patience that i don't have much.. thank you
Eduardo Ramirez
I look forward to having more days like this in not to far future. I have to remind myself to be patient an be kind to myself for all the positives I've accomplished and continue to strive for, even if it's for a brief moment.
Trina moore
Was very helpful. Helping you get through many days I have a head.
Trina moore
Was very helpful. Helping you get through many days I have a head.
Trina moore
I went over to my daughter's house today. And helped her find who and clean, and organize things in her home she felt great it made me feel good that we got so much to accomplish.
Sandra Boeschen
My weekday walking partner and I always share at least two good things from the day before.
Catherine Hubert
I was able to write down at least one good thing a day. Helped me realize all the good things in this world if you only slow down and look. Also I have started a journaling group at my school and have found that it helps bring positive feeling to those involved
María Elena González Rivera
It is powerful to me. I tend to write positive things that maybe from the outside could look a little (or a lot) cheesy, but in the moments when I need a little push up or when I feel without purpose I reread it and it makes me feel happier, a better person
María Elena González Rivera
It is powerful to me. I tend to write positive things that maybe from the outside could look a little (or a lot) cheesy, but in the moments when I need a little push up or when I feel without purpose I reread it and it makes me feel happier, a better person
Frederic Culmann
I did it daily over one week - it's a bit similar to gratitude journaling, and that kind of exercise always seems a bit artificial to me. It may work for others, but it's not my favorite, at least not right now. Still, I'm happy I could try it 😊
Danielle Williams
Reading, different outlooks, And more insight of how you can become a better person based on your weakness in your strength
{name}
It was a great day. Yesterday was the one year anniversary of my husbands passing. Friends and family called to remember and sent cards. Then I wrote to him a letter of remembrance/gratitude for the years we had together. It was a great day.
{name}
I am a big believer in the benefits of keeping a gratitude journal. I often have more than three things to be grateful for. The more I seek them out the more I find.
Karen lertora
A good reminder of the positive day events. I felt happier after writing.
Karen lertora
A good reminder of the positive day events. I felt happier after writing.
Regina Helena Benaglia
Excelente, a pratica nos faz lembrar de que muitas coisas positivas acontecem no nosso dia-a-dia.
Danielle Williams
Got to see if I was really interested in this class an I’m
Danielle Williams
It is the outlet it can be used to relax it can be used to find information it was very exhilarating but also nice to know
Danielle Williams
It gave me insight on my Weakness
Danielle Williams
Very good and it help me look at what need to be fix so I can do better
Danielle Williams
I believe either two statements and tax based on who I am as an individual more of these things were collaborating may be in a better student
Lee Adacnom
Good morning po.good Like this from bisikleta sa labas
Lee Adacnom
Good app
Lee Adacnom
Good for the signal is a good app for helping me
Karen Fisher
I love the practice and try to do it daily. I find it more helpful to start tracking when I start may day, and didn't find it beneficial to write out the details, perhaps because I try to accumulate as many 'good things' in my daily activities already.
Dick Johnson
I dislike this immensely and my day is ruined.
Terri A.
What an effective practice. I am always appreciative but writing it down definitely helps put things into perspective. Thank you!!!!
Diego
Thanks a lot..!! Such a great and practical excercise..!! It's realy helpfull and effective..!! Thanks again..!! ?????
Sharon law
This is a highly effective way to raise your vibrations by fo focusing on good and positive things in your life you attract more positivity. It would be welcome if sites that created that made the media more responsible and enabled morre publishing of positive news and in fact banned scaremongering. Lets keep ourselves well by spreading amazing even small achievements amongst ourselves.
Amy Kuschel Brugger
This is the perfect way to channel gratitude with journaling. It's so easy to get caught up in all of the stress and challenges that life brings - thankfully gratitude works like a superpower. It helps me stay present and in tune with the good things in my life. There is always something to be grateful for.
Scott Ward
Wow, so simple and an obviously a proper exercise to help correct thought patterns that overlook look happiness in my life.
Sarah Hofhine
Doing it nightly shortly before bed Helps me be peaceful and grateful and fall asleep more quickly
Jorge Humberto Dias
Segui com maior atenção o critério de autenticidade. Por isso, senti que o exercício me transportou para uma maior profundidade e tomada de consciência das várias dimensões envolvidas. Estou expectante com a continuidade do exercício, pois no meu Programa é pedido que o faça durante 4 dias seguidos. Até amanhã! 😊
Borja Palacios
It is very practical and makes you analyze and see all the positive aspects that we can have and that sometimes we do not appreciate them.
Ahmed
I had severe depression in certain period in my life that time I was very negative toward life generally it was very hard time ,I treated with help from my family specially my mother and I get better by treatment and I live normally now and I have family and one nice son when I feel depressed about any thing happen in my life I remember this old hard time and I say to myself it will be not worst than that time and I say to myself sure I will exceed it and nothing bad will happen
Michelle Marin
I keep a gratitude journal. After a while it changes the way you think. But keep writing!
Rodrigo Baena
Really empowering! I feel that I was blessed for having a family who always pushed me and my sister to find the silver linings. And repetition becomes an habit (it's pretty hard to change it now =)
Luke Miles
I love this practice. One modification I recommend: Don't allow yourself to make up false details to make the story seem happier. If you can't make anything up, you have to dig deeper to remember what was great about it. This will make you better at noticing those positive details when they happen next time.
Magdalena Laib
Thoughtful
Jonas Hjalmar Blom
Good one. I did it daily for two weeks. In the end, I felt that some things repeated themselves (like "It's good that I did a workout today"). But, nevertheless, it's important to practice your attention!
Peggy L. Van Sickle
I had a near death illness in 2004 and have had two strokes that left me with some difficulties, but I am doing so much better some 11 yrs later. This year I implemented a gratitude journal in addition to my journaling practice. It helps me to remember where I was and where I am now. And it helps me to recognize and honor those who have been with me on this whole path to healing. I am so grateful for every day. Even those that are bad days.
onHerShoulders.com
Love this and believe it can be truly helpful and beneficial. Gives perspective!
Ana McDonald
I have this rare condition that causes "thunderclap headaches," and I'm one of the rare group's minority who have strokes. So I really need this right now. My strokes are relatively minor. I got to a neurological center that was able (by consulting with medical schools) to diagnose this condition and treat it. I have a good therapist and will start occupational therapy in a few days so I can drive again. I've been forced to slow down, focus on myself. And as a result of all these things, I have a high gratitude score. Before the stroke, I didn't focus on the good, I was too busy getting things done. (I think what I just wrote is probably another practice....)
Felipe Rios
Gorgeous advices, every breath in our daily life is accompanied by an infinitive opportunity of appreciate the life, while reaching our happiness in others.
Mel Bea
Outstanding site!
Bozena Kloda-Urbanski
Good practice not to overlook goodness, beauty and wonders in our daily life. Thank you for making it available here. I am grateful for taking Science of Happiness class. This site is an excellent recap of all techniques taught there 😊
Jason Smith
I enjoy taking the time to be present and be grateful for what I have and what went well each day. I think it helps us from taking for granted where we are in this world.
Pierre Isabelle
Ten minutes for this practice seems way underestimated. It took me 5 minutes to go through the first three instructions on the first good thing. You can't write "in as much detail as possible".
Jason Potvin
Way to go GGSC. Nice initiative!
Mauro Diaferia
Hi there. I just wanted to say how surprised and excited I am to see your new website... What a differrence. What an improvement. The old version was so hard to follow --- so distracting and packed with too much information and text. This new one is just the opposite. Light, clean, as positive as what you have to tell us. Thanks a lot for the new changes. Yes, now I will be here very often. Happy and willing to read everything you have to tell us.
BeeJay
Jason, I agree that once or twice a week is more effective. Doing this every day, for me, was so repetitive (went for a walk--every day!) that it actually made me feel worse. I think it might be good to do it more often at first to make it part of your routine, then cut back.
Jason
I'm confused. It says above to do this daily, but http://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal/ suggests: "Don’t overdo it. Writing occasionally (once or twice per week) is more beneficial than daily journaling."
♡ A/A ♡
Nice! I feel really happy an appreciative.
{name}
Simple and effective!
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.