The 3 Good Things Exercise

What is The 3 Good Things Exercise?

Martin Seligman's most tested positive psychology intervention: every night, write 3 good things that happened today and WHY they happened. The 'why' is critical — it trains your brain to identify the causes of good events (often: your own actions).

Is there evidence for it?

How do you do The 3 Good Things Exercise?

1. 1.Every evening (pair with brushing teeth for consistency), write down 3 good things from your day
2. 2.For each one, write WHY it happened. Example: 'My presentation went well BECAUSE I prepared thoroughly and practiced out loud last night'
3. 3.The 'why' is the key differentiator from regular gratitude journaling. Attribution to your own actions builds agency and self-efficacy
4. 4.Include small things: 'I enjoyed my lunch BECAUSE I chose to eat outside in the sun instead of at my desk.' The small goods add up
5. 5.In Seligman's research (2005, American Psychologist), participants who did this for just ONE WEEK showed increased happiness and decreased depression lasting for SIX MONTHS

How long does it take?

5 minutes each evening.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.