Wellbeing Tool: Three Good Things

May 5

2 min read

Updated: 5 days ago

Purpose

Three Good Things is a reflection practice drawn from positive psychology research. It directs attention toward positive experience — not to ignore difficulty, but to notice what is also present alongside it. Used in moments that work for you, it supports improved mood, reduced depressive symptoms, and increased life satisfaction.

Steps

1. Find a moment

This practice takes five minutes. Use it whenever you notice an opportunity — between activities, instead of scrolling, alongside journaling, or in any moment where you choose to do something that supports your wellbeing.

Step 2 — Write three things that went well today

Write three things that went well during the day. They do not need to be significant. Small, ordinary experiences count as much as larger ones — a conversation, a moment of focus, something that worked as it should.

Step 3 — Note why each happened

For each of the three things, write one or two sentences about why it happened. What does it say about what matters to you? What does it reflect about your priorities, your choices, or your circumstances? This step is important. The evidence suggests that reflecting on causes — not just events — is what produces the lasting effect.

Step 4 — Identify one small way to create more of this

For one of the three things, note one small action or intention that could bring more of it into the days ahead. This moves the practice from reflection into direction.

Why this works

In a randomised, placebo-controlled trial, Seligman and colleagues (2005) tested five positive psychology interventions against a control condition. Three Good Things was among those that produced lasting increases in positive affect and reductions in depressive symptoms — with effects measured at one week, one month, three months, and six months. Participants who continued the practice beyond the initial week maintained those gains. Subsequent research has replicated these findings across different populations, including evidence that regular Three Good Things practice reduces burnout and supports sleep quality. Reviewing entries at the end of the week often surfaces patterns — consistent themes that indicate what is genuinely important and personally valued.

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References

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. https://doi.org/10.1037/0003-066X.60.5.410
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
Layous, K., Chancellor, J., Lyubomirsky, S. (2014). Positive activities as protective factors against mental health decline in university students. Journal of Happiness Studies, 15(1), 291–307. https://doi.org/10.1007/s10902-013-9435-8

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