The 3 Good Things Exercise — Proven Happiness Technique
The Three Good Things exercise was developed by Dr. Martin Seligman at the University of Pennsylvania — one of the most evidence-based happiness interventions ever tested.
The exercise:
Every day before bed, write down 3 good things that happened today. They can be small or large. Next to each item, write why it happened.
Example:
- Had a great lunch with an old friend. Why: I made the effort to reach out.
- Finished a difficult task at work. Why: I focused without distractions.
- Dog was extra cuddly this evening. Why: I came home calm and happy.
The "why" is crucial: Writing why something good happened connects positive events to your own actions and character — building a sense of agency and competence rather than passive luck.
Seligman's research results:
- After one week — participants were happier and less depressed than a control group.
- After one month — effects strengthened.
- After six months — many participants had continued the exercise voluntarily because it felt good.
FlikTools Gratitude Journal includes daily prompts to help when you're stuck finding your three things.