Wellness Tool: Three Good Things Journaling Activity
- Sep 23
- 3 min read
Purpose
The “Three Good Things” exercise is a science-backed journaling activity that helps shift focus from stressors to sources of joy, gratitude, and meaning. Developed by Martin Seligman and his colleagues in the field of positive psychology, this tool has been shown to significantly improve wellbeing, increase life satisfaction, and reduce symptoms of depression (Seligman et al., 2005).
By reflecting daily on three positive moments and the reasons behind them, you’re training your brain to notice what’s going well — a practice known as attentional retraining. Over time, this small habit can increase emotional resilience, strengthen your ability to regulate mood, and support healthier habits and lifestyle change.
This exercise works by:
Increasing positive affect and reducing rumination.
Creating a sense of meaning and control over daily life.
Encouraging a mindset shift toward solution-focused thinking and hope.
This is a low-effort, high-impact tool for women navigating busy lives, providing a consistent and grounding way to connect with what feels good and meaningful — even during stressful seasons.
Steps
1. Choose Your Moment
Each evening, set aside 5–10 minutes to reflect on your day. This could be before bed or after your evening routine. Find a quiet, calm space to sit and write.
2. Write Down Three Good Things
In your journal (or a notes app), list three things that went well today. These don’t have to be big or impressive — small moments count.
Examples:
“I had a warm cup of tea in peace.”
“I got through a challenging meeting with confidence.”
“My child made me laugh at dinner.”
3. Add the “Why”
For each moment, write why it went well. This helps deepen the sense of meaning and reinforces a sense of agency.
Examples:
“I took a few minutes to pause before my next task.”
“I prepared well and stayed calm under pressure.”
“We had a good rhythm at home tonight, and I was really present.”
4. Repeat for at Least One Week
The original studies showed results within 7 days, but the benefits grow when sustained over time. Try this for a full week, then decide how you'd like to continue — many people choose to make it part of their ongoing wellness routine.
The “Three Good Things” tool is more than a gratitude list — it’s a structured, evidence-based method for building emotional resilience. By reflecting not only on what felt good but why it happened, you reinforce patterns of behaviour and thought that align with greater wellbeing.
This small, consistent practice helps counterbalance the negativity bias, improve mood regulation, and build habits that support lasting emotional health.
Whether you're working toward healthier habits, managing burnout, or simply wanting to feel more connected to your everyday life — this tool offers a gentle but powerful way to reconnect with joy.
Explore This Topic in Coaching
Bring this knowledge to your decision-making and your coaching sessions, and make faster progress toward your goals.
Want to explore this further through coaching and live a happier and healthier life? Returning clients, book your next session or group programme today. For new clients, book a discovery call to find out more.
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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