Three Good Things
Why is a gratitude practice so powerful? We are naturally programmed for survival to focus on the negative. It’s the small moments that are easily overlooked that we need to be intentional about noticing. The 3 Good Things practice helps us shed our negative bias in seeing and remembering events resulting in a more positive mindset.
It cultivates gratitude, increases optimism, and boosts happiness. Results can be observed in just one week!
How to practice 3 Good Things:
As you wind down and get ready for bed, take some quiet time to reflect on the day. (You can do this at any time of day. My family and I often do it during dinner time to share special parts of our day).
Think of 3 good things that happened.
Recreate them in detail to bring the moment back to life.
If a negative thought comes up, just as you would in a formal practice, notice it and then return to the positive moment.
Technically, for the practice you are supposed to write them down. I think that’s a really nice part of the practice- especially as you’re beginning. However, if it is the difference between doing it without writing or not doing it because of the writing, I say, do it verbally/mentally!
Q&A:
Do I have to write it down?
No, but there are a couple of reasons why it’s a good idea.
First, it’s interesting to see the growth over the week of what you notice.
It adds a formality and intention to the practice
What happens after a week?
Research says to do it every day for a week, and then at least once a week for 6 weeks. Many people find it to be such a nice part of their routine, they just keep going!
Is there research to support the benefits?
Yes! You can read more about it here and here.
Additional resources
Podcast: The Science of Happiness, 100 Good Things Sept 16, 2021
https://ggia.berkeley.edu/practice/three-good-things