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 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
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
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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.