Three Good Things
Identify and write down three specific moments from the day that went well or brought a sense of appreciation.
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Identify and write down three specific moments from the day that went well or brought a sense of appreciation.
This helps the brain notice positive details, balancing its natural tendency to focus on problems or stress.
Share one of these moments with a friend or family member to strengthen the positive memory.
Overview
Three Good Things is a research-based exercise from Positive Psychology. It involves identifying three specific positive events from the day and reflecting on them. The human brain naturally prioritizes negative information for survival. This practice trains the brain to notice positive experiences, creating a more balanced view of daily life.
Understanding the Guard Dog and Wise Owl
The Guard Dog
The Amygdala lives in the basement. Always on alert. Reacts fast to keep you safe, but sometimes barks at things that aren't really threats.
The Wise Owl
The Prefrontal Cortex lives upstairs. Thinks things through, makes plans, and helps you make good decisions—but needs a moment to wake up.
Think of your brain like a house with two floors. **The Downstairs (The Guard Dog):** This is your Amygdala. Its primary job is to keep you safe, so it is constantly scanning the environment for danger, mistakes, or awkward moments. Neuroscientists often describe this part of the brain as acting like "Velcro" for negative experiences. It catches worries instantly and holds onto them tightly to learn from them, ensuring you don't make the same mistake twice. **The Upstairs (The Wise Owl):** This is your Prefrontal Cortex. It handles logic, perspective, and appreciation. However, this part of the brain often acts like "Teflon" for positive experiences. Good moments—like a delicious lunch or a funny joke—tend to slide right off unless we make a conscious effort to hold onto them. Because the Guard Dog is so loud and sticky with negative data, we often end the day feeling like "everything went wrong," even if only one thing did. The Three Good Things exercise invites the Wise Owl to review the day's data and file the positive reports that the Guard Dog ignored. This helps balance the brain's security system, reminding you that while challenges exist, safety and joy are present too.
How to Use This Skill
This technique acts like a "Search Engine" for your memory. It forces the brain to scan for successful results instead of just error messages.
Scan the Day
You mentally review the day and remember that the bus was on time and you liked your lunch.
Why this helps: This engages the **Reticular Activating System (RAS)**, a network in the brain that filters information. By looking for 'good things,' you tune the filter to notice positive data.
Write It Down
You write: '1. I understood the math lesson. 2. It was sunny at lunch. 3. My friend texted me.'
Why this helps: Writing helps with **Memory Consolidation**. It moves the thought from fleeting short-term memory into more stable long-term storage.
Reflect on the 'Why'
You note: 'The math lesson went well because I asked for help yesterday.'
Why this helps: This is called **Savouring**. Asking 'Why did this happen?' or 'Why was it good?' deepens the neural pathway associated with the positive emotion.
"**The Trigger:** You come home feeling exhausted and grumpy, thinking, "Today was terrible." **The Guard Dog Report:** "I forgot my locker combination for a second, and it was embarrassing. Also, it rained." **The Wise Owl Review (Three Good Things):** 1. *The Morning:* "I actually woke up on time and didn't have to rush." 2. *The Interaction:* "That joke Kyle told at lunch was really funny." 3. *The Win:* "I finished my English reading before I came home." **The Result:** The day wasn't 100% bad. It was a mix of hard moments and good moments. Acknowledging the good moments lowers the body's stress response."
Try to imagine yourself in this situation as you practice the skill.
To make this habit stick, try to do it at the same time every day, preferably when your brain is winding down. **Timing:** Do this right before bed. It helps the Wise Owl be the last voice you hear before sleeping, rather than the worrying Guard Dog. **Specificity:** Be specific. Instead of "food," write "the pizza at lunch was hot and cheesy." Details make the memory stickier. **Variety:** Try to find new things each day. This forces the brain to scan more carefully for fresh positive data.
If you can't find three big things, look for three tiny things. "The coffee was warm" or "I saw a cool dog" counts just as much as a big achievement.
This strategy is highly recommended because it directly counteracts the brain's evolutionary negativity bias. This works because it trains the brain to recognize that safety and satisfaction are just as real as danger and stress.
Key Research Points
- Counteracts Negativity Bias: It weakens the "Velcro" effect for negative experiences by actively strengthening the neural pathways for positive ones.
- Improves Sleep: Focusing on safety and gratitude before bed can lower cortisol levels, allowing the body to rest more easily.
- Builds Resilience: Over time, the brain becomes faster at spotting resources and solutions, rather than just spotting problems.
Research-based evidence supporting this skill
This exercise is a cornerstone of Positive Psychology, popularized by Dr. Martin Seligman. Research suggests that practising this for one week can increase happiness and decrease depressive feelings for up to six months.
Books & Manuals
- Seligman, M. E. P. (2011). *Flourish: A visionary new understanding of happiness and well-being*. Free Press.
- Lyubomirsky, S. (2007). *The how of happiness: A scientific approach to getting the life you want*. Penguin Press.
- Emmons, R. A. (2007). *Thanks!: How the new science of gratitude can make you happier*. Houghton Mifflin Harcourt.
Peer-Reviewed Journals
- 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.
- Wood, A. M., et al. (2010). Gratitude and well-being: A review and theoretical integration. *Clinical Psychology Review*, 30(7), 890–905.
Websites & Online Resources
- Greater Good Science Center at UC Berkeley. (n.d.). Three Good Things.
- Action for Happiness. (n.d.). 10 Keys to Happier Living.