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 that day, and provide an explanation for why they went well. It is important to create a physical record of your items by writing them down; it is not enough simply to do this exercise in your head. The items can be relatively small in importance (e.g., “my co-worker made the coffee today”) or relatively large (e.g., “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., “co-worker complimented my work on a project”)
- Write down exactly what happened in as much detail as possible, including 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 came to pass.
- Use whatever writing style you please, and do not worry about perfect grammar and spelling. Use as much detail as you'd like.
- If you find yourself focusing on negative feelings, 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 our heater on a chilly morning. In the process, we frequently miss opportunities for happiness and connection.
This practice guards against those tendencies. By remembering and listing three positive things that have 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, replacing feelings of disappointment or entitlement with those 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 this exercise. Writing about three good things was associated with increased happiness immediately afterward, as well as one week, one month, three months, and six months later.
Sources
Jeffrey Huffman, M.D., Harvard Medical School, Massachusetts General Hospital
Sonja Lyubomirsky, Ph.D., University of California, Riverside
Quiz 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
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!