Three Good Things: A Daily Positivity Practice
A brief nightly exercise for noticing what went well and why it matters
Three Good Things: A Daily Positivity Practice
A brief nightly exercise for noticing what went well and why it matters
The Three Good Things exercise, also called the What Went Well intervention, is one of the most replicated positive psychology practices. Originally developed by Martin Seligman and colleagues (2005) and validated in numerous subsequent trials (Gander et al., 2020; Carr et al., 2021), it involves writing down three positive events each day along with a brief reflection on why they happened. Studies show that practicing this exercise nightly for just one week produces lasting increases in happiness and decreases in depressive symptoms for up to six months. Its simplicity and brevity make it one of the easiest gratitude practices to maintain over time.
How to Practice Three Good Things
- Set a consistent time Choose a regular moment each evening, such as before bed or after dinner, to sit down with a notebook, journal, or digital device. Consistency is more important than duration.
- Write down three good things Record three events from your day that went well or that you feel good about. These can range from significant accomplishments to small pleasures like enjoying a meal or having a pleasant conversation.
- Reflect on why each one happened For each item, write a sentence or two about what caused this good thing. Did you contribute to it? Did someone else? Was it a fortunate circumstance? This causal analysis deepens the emotional benefit of the exercise.
- Continue for at least one week Commit to seven consecutive days as a starting period. Many people find the practice rewarding enough to continue indefinitely, but even a single week can produce measurable benefits.
Sample Prompt Categories
- Something I accomplished today Completing a task, making progress on a project, solving a problem, or following through on a commitment.
- A moment of connection A meaningful interaction with a friend, family member, colleague, or even a stranger that left you feeling positive.
- Something that made me laugh or smile A funny moment, an unexpected surprise, or a small delight that brightened your day.
- Something I noticed and appreciated A beautiful scene, a moment of calm, a physical comfort, or a piece of art or music that moved you.
- Something I am proud of about myself A choice you made, a boundary you held, a kind act you performed, or personal growth you recognized.
- Something I am looking forward to An upcoming event, plan, or possibility that generates positive anticipation.
Why This Practice Works
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