Need a mental pick-me-up that costs nothing, is easy to do, and is proven to sustain a lifted mood in as little as three weeks? Then the Three Good Things Practice is for you! This simple yet powerful gratitude practice is designed to enhance well-being and foster a positive outlook on life. It involves reflecting on and writing down three positive experiences that happened to you each day, ideally before bed and hand written in a gratitude journal or dedicated notebook. This exercise is backed by psychological research and is often used in positive psychology to improve mental health and happiness. Let’s take a closer look at The Three Good Things Practice and how it can benefit most everyone.
Benefits of the Three Good Things Practice
At its core, The Three Good Things Practice is expressing gratitude… and gratitude is linked to a host of benefits, including improved happiness, connection with others, and overall better health - including improved immunity. Here are six ways this specific gratitude practice can benefit you. Practicing gratitude can:
1. Enhance Positive Thinking
Regularly focusing on positive experiences helps shift your mindset from negativity to positivity. Over time, this can lead to a more optimistic outlook on life.
2. Reduce Stress and Anxiety
By highlighting positive events, you train your brain to recognize and appreciate the good, which can reduce stress and anxiety levels. It provides a mental break from worries and negative thoughts.
3. Improve Sleep
Engaging in this reflective practice before bed can promote relaxation and improve sleep quality. Going to bed with a positive mindset can lead to more restful and restorative sleep.
4. Boost Happiness and Well-Being
Gratitude practices like the Three Good Things exercise are linked to increased happiness and overall well-being. They help cultivate a sense of contentment and satisfaction with life.
5. Strengthen Resilience
Focusing on positive aspects of your day can build emotional resilience. It equips you to better handle life's challenges by maintaining a balanced perspective.
6. Enhance Relationships
Recognizing and appreciating positive interactions with others can improve your relationships. It fosters a greater sense of connection and gratitude toward the people in your life.
How to Do the Three Good Things Practice
Now we know the why… what about the how? Just four simple steps will get you started:
- Set Aside Time: Choose a quiet time at the end of each day to reflect, such as before bed.
- Reflect on Your Day: Think about your day and identify three things that went well. These can be significant events or small, everyday moments of joy or satisfaction. See examples below if you need some inspiration!
- Write Them Down: In a journal or notebook, write down the three positive things. Be specific about what happened and how it made you feel. We think it is best to handwrite these entries, not on a computer, tablet or phone. You will likely feel a deeper connection to the words if you write them down, and can look back at past entries with ease.
- Reflect on Why: Take a moment to reflect on why each good thing happened and what it means to you. This deepens your appreciation and understanding of the positive aspects of your life.
Three Good Things Practice: An Example Entry
To help you get started, consider these sample entries, and the benefits that underlie them:
- Good Thing: I had a great conversation with a friend over lunch.
- Why: It reminded me of the importance of strong social connections and left me feeling supported and understood.
- Good Thing: I finished a challenging project at work ahead of schedule.
- Why: My hard work and dedication paid off, boosting my confidence and sense of accomplishment.
- Good Thing: I went for an evening walk in the park.
- Why: It helped me relax and appreciate the beauty of nature, improving my mood.
Tips for Success When Doing The Three Good Things Practice
By challenging yourself to do this practice, you are almost surely going to feel better and more positive after a few weeks. If you find yourself slacking off, remember:
- Consistency is Key: Make this exercise a daily habit to reap the full benefits. Consistency helps reinforce positive thinking patterns.
- Be Specific: Specificity enhances the impact of the exercise. Instead of writing "I had a good day," detail what specifically made your day good.
- Reflect on the Positive: Focus on genuine positive experiences, no matter how small. This isn't about ignoring challenges but about balancing them with recognition of the good.
- Personalize the Practice: Tailor the exercise to fit your preferences. You can incorporate drawings, photos, or other creative elements if it helps you connect more deeply with the positive moments.
Resources:
Mindful.org, Feb. 2022: https://www.mindful.org/the-science-of-gratitude/
