By Robert Bolar · Ivins, Utah
Updated · Research checked against original sources
Three Good Things is one of the simplest and best-known exercises in positive psychology. Each evening, you write down three things that went well that day and why you think they happened. That’s it. It takes about five to ten minutes, and you need nothing but a pen or a phone.
How to do Three Good Things
- Set aside ten minutes before bed for at least one week.
- Write down three things that went well today. They can be small (“the bus came right on time”) or large (“I got the job”).
- Give each one a short title, then write what happened in some detail: what you did or said, and what others did or said.
- Write why you think it happened. This step is what sets Three Good Things apart from a simple list.
- Notice how you feel as you write, and write that down if you like.
These steps follow the version described by UC Berkeley’s Greater Good Science Center, which recommends doing it every day for at least a week. (Greater Good in Action, “Three Good Things”)
Why the “why” step matters
Asking why a good thing happened shifts your attention from the event to its causes, which are often other people, your own effort, or plain good fortune. Over time, many people find this changes what they notice during the day. They start spotting good things as they happen, so they’ll have something to write that night.
Three Good Things examples
1. A smooth morning. Everyone was out the door by 7:40 with no lost shoes. Why: I laid out clothes and packed lunches last night, and my daughter set her own alarm for the first time.
2. Lunch with Marcus. We hadn’t talked in months, and he made me laugh about our old job. Why: He reached out, and I said yes instead of “maybe next week.”
3. The sunset on the drive home. The whole sky over the cliffs turned pink. Why: Luck, mostly. Also, I took the long way home for once.
Printable one-week log
Print this page, or copy the layout into a notebook. One row per night.
Three Good Things · one-week log · SunriseGratitude.com
Night 1
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
Night 2
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
Night 3
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
Night 4
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
Night 5
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
Night 6
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
Night 7
1. ____________________ because ____________________
2. ____________________ because ____________________
3. ____________________ because ____________________
What the research found
In a 2005 study by Martin Seligman and colleagues, 411 participants recruited online were randomly assigned to one of five exercises or a placebo exercise of writing about early memories. People who wrote three good things each night for one week reported increased happiness and decreased depressive symptoms. Those changes were still there at the six-month follow-up. A second exercise, using signature strengths in a new way, showed a similar lasting effect. The gratitude visit, writing and delivering a thank-you letter, produced the largest boost after one month, but that effect had faded by three months. (Seligman et al., 2005)
A few honest caveats:
- Participants were self-selected visitors to a positive-psychology website, so they may have been especially motivated.
- The lasting benefits were strongest in people who kept doing the exercise on their own after the first week. (Seligman et al., 2005)
- Later reviews of gratitude exercises in general have found small average effects, and often no clear advantage over other pleasant activities. (Davis et al., 2016)
In other words, Three Good Things is a promising, low-cost habit, not a treatment.
Doing Three Good Things with kids or a partner
The exercise translates well to the dinner table or bedtime. Each person shares one good thing and why it happened. With young children, ask “What was the best part of today?” and then “What made it happen?” With a partner, try taking turns at the end of the day. For more ideas, see gratitude for kids and families.
Variations to keep it fresh
- One good thing: on busy nights, one detailed entry is better than skipping.
- People only: for a week, every good thing must involve another person.
- Morning edition: write three things you’re looking forward to today.
- Weekly review: on Sundays, reread the week’s entries and pick a favorite.
Not medical advice. This page shares general information from published research. It isn’t a substitute for care from a doctor or mental-health professional. If you’re struggling, please reach out to someone you trust or a professional. In the U.S., you can call or text 988 for the Suicide & Crisis Lifeline.
Common questions
What is the Three Good Things exercise?
It’s a positive-psychology exercise where, each night, you write down three things that went well that day and why you think they happened. It was tested in a 2005 study by Martin Seligman and colleagues.
How long should you do Three Good Things?
The original study asked people to do it every night for one week. Greater Good in Action recommends at least one week too. Many people continue it as a long-term habit, and in the study, benefits were strongest for those who kept going.
Is Three Good Things the same as a gratitude journal?
They’re close cousins. A gratitude journal lists things you’re thankful for. Three Good Things specifically asks what went well today and why it happened, which encourages you to reflect on causes, including other people and your own actions.
What if I can’t think of three good things?
Start smaller: a warm shower, a text from a friend, a meal you enjoyed, a problem that didn’t get worse. You can also write just one. Our list of things to be grateful for and our 365 gratitude prompts can help.
Sources
Every study below was checked against its publisher or PubMed record. Links open the original.
- Greater Good in Action. Three Good Things (practice instructions). UC Berkeley. ggia.berkeley.edu/practice/three-good-things
- 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. doi.org/10.1037/0003-066X.60.5.410
- Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., Quinn, A., Hook, J. N., Van Tongeren, D. R., Griffin, B. J., & Worthington, E. L. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology, 63(1), 20–31. doi.org/10.1037/cou0000107