Guided technique · Reflection · 3–5 min
Three good things
Writing down three good things that happened today, however small, and why each one happened. Minds tend to notice what went wrong more than what went right.
Level: Beginner · Free — no account needed to read
Writing down three good things that happened today, however small, and why each one happened.
Why it may help
Minds tend to notice what went wrong more than what went right. Regularly noting good things gently balances that, and many people find they start noticing more during the day.
When to use it
- at the end of the day
- your attention is stuck on what went wrong
- you want a simple wellbeing practice
Helps with
- Noticing the good
- End of the day
How to do it
- Take a notebook or open your journal.
- Write three good things from today — small counts: a kind word, a good meal, a moment of calm. (about 120 seconds)
- Next to each, write why it happened or what it meant to you. (about 120 seconds)
What the evidence says
Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.
- What was found
- Trials of gratitude practices, including “three good things”, show small to modest improvements in wellbeing.
- What is uncertain
- Effects vary between people, and benefits depend on genuine engagement rather than a routine list.
- Who it may not suit
- On very hard days, forced gratitude can feel dismissive. It is fine to write one small thing, or skip it and be kind to yourself instead.
Where this comes from: Gratitude, purpose and wellbeing research.
Afterwards, ask yourself
After a few evenings, did you notice more good things during the day?
Lessons behind this technique
- Gratitude — Noticing what is good — what it can do, and why forced gratitude doesn’t work. (6 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.