Write down three good things before bed, and turn back to what went well

What is "three good things"?

"Three good things" is one of the most widely used exercises in positive psychology (the branch of psychology that studies how people can live a little better), introduced by the American psychologist Martin Seligman and colleagues in a 2005 study: each night before bed, write down three things that went well today, and for each one a line on why it happened.

Our attention is easily pulled towards what went wrong, while the small things that went fine are soon forgotten. The exercise isn't about pretending everything is fine; it's a few minutes each night to deliberately turn back to the good things that really happened. Studies found that some people who write for a week feel a little better; others notice little difference. Both are common.

Writing the reason is what sets this apart from an ordinary gratitude journal: seeing where good things come from helps you notice what you can do yourself, and remember the people who helped. This version is written in our own words, and every night is kept, so you can look back at your own night sky.

This exercise isn't therapy and doesn't replace professional support. If you can't find a single good thing for several days, or your mood stays low, talking to a counsellor or psychologist is a good next step.

"Three good things" is a common positive psychology exercise, from a 2005 study by Seligman, Steen, Park and Peterson. The steps here are written in our own words.

How it works

1. 1First pick how today went overall. If it was really hard, one thing is enough; if nothing comes to mind, you can note that too.
2. 2Write down three small things that went well or felt good today. Each one rises from a window into the night sky and becomes a star.
3. 3For each, pick a reason: you did something, someone helped, it just happened, or you can't say; add a line if you like.
4. 4Read them slowly from first to last as the stars join up, then rate your mood afterwards (or don't).
5. 5Choose when to write tomorrow night. Every earlier night stays in your sky and in "the last seven nights".

References

1. Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
2. White, C. A., Uttl, B., & Holder, M. D. (2019). Meta-analyses of positive psychology interventions: The effects are much smaller than previously reported. PLOS ONE, 14(5), e0216588.
3. Greater Good Science Center, UC Berkeley. Three Good Things. Greater Good in Action.