Three Good Things: A Psychology Exercise Proven To Increase Happiness

Three Good Things: A Psychology Exercise Proven To Increase Happiness

One of my favorite small things you can do to make a big difference in your life is a technique called “Three Good Things.”

“Three Good Things” is one of the most well-known positive psychology exercises to increase well-being. It is so simple and yet research has shown it works. 

There is a short and a long term way of doing the exercise.

Short Version Instructions:

Each day remember and list three positive things that have happened in your day and reflect on what caused them. List specific rather than general things. 

Mine today as it relates to my work:

1. I am grateful for Zoom and to be able to see my clients even though we can not meet in person.
2. I am grateful to my clients for sharing their experiences with me and teaching me new things every time we meet.
3. I am grateful for all the people out there who dedicate their lives to research that helps others find new ways to increase well-being. 

Longer Version Instructions:

Each day for at least one month, write down three things that went well for you that day.  Write down and explain why they went well.

The items can be relatively small in importance (“I had a nice chat with my friend”) or relatively large (e.g., “I earned a big promotion”).

After each positive event on your list, answer in your own words the question, 

“Why did this good thing happen?”   For example, you had a nice chat with your friend because you reached out and called her.

Consider journaling your experience.

As you write, follow these instructions:

1. Give the event a title (e.g., “co-worker complimented my work on a project”)
2. 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.
3. Include how this event made you feel at the time and how this event made you feel later (including now, as you remember it).
4. Explain what you think caused this event—why it came to pass. You may also focus on what you did to make this good thing happen.

Whether you choose the shorter version or the longer version of Three Good Things, in doing the exercise you will tune into the sources of goodness in your life and remember events that otherwise might have been overlooked. 

Some variations of this exercise.

With a partner:

Do this exercise each day with a partner. Spend some time discussing your and the other person’s three good things.

With kids:

Make a jar and write good things on a small piece of paper. Empty the jar at the end of the year and read all the notes. 

The Research (Just in case you are interested!) 

Participants in the study were asked to write down, over one week, three good things that happened to them each day. 

The results showed that this daily activity had a significant effect on reported levels of well-being and depression. Participants who continued the exercise beyond one week, found that the activity increased happiness and decreased symptoms of depression at 6 months.

In second study, there were even more profound benefits.  In this second study, severely depressed participants were instructed to recall and write down three good things that happened each day for 15 days. Ninety-four percent of them went from severely depressed to mildly or moderately depressed during that time.