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Close-up of journaling in book, symbolizing gratitude practice 3 good things for daily resilience.

Journaling “3 Good Things”

Train your brain to notice what’s working—one day at a time.

Journaling

“3 Good Things”

On intense days, your attention gravitates to problems. “3 Good Things” is a short evening journaling practice that rebalances your focus by recording three things that went well—big or small—and why. In a few minutes, you shift from rumination to resource orientation, which supports steadier mood and better sleep.

Did you know? Writing your list before bed can reduce pre-sleep worry and help you fall asleep more easily—because your mind is cued to replay what went right.

Step by Step

Pick your moment (2–5 min): Ideally evening, same time daily.
Write 3 things that went well today. Tiny is fine: a kind email, a good coffee, a focused 20 minutes.
Add a short “because” for each: Why did it happen? (e.g., “Because I asked clearly,” “Because I took a short walk,” “Because someone helped.”)
Savor briefly: One slow breath per entry; let the feeling land.
Repeat for 7 nights. Notice what changes.

Really short? Do it as a one-line list on your phone: 3 bullets + “because.”T

When to Use It

Evening wind-down to shift out of problem-solving mode.
After tough days to rebalance attention.
Work edition: after projects or meetings to capture wins and learning.

Why Is It Good for You from a PSYCHOLOGICAL Perspective?

This practice retrains attention away from the negativity bias toward a more balanced appraisal of your day. Adding the “because” strengthens agency (you see how your actions and context contribute), which supports motivation and resilience. Repeatedly recalling and savoring positive events helps reconsolidate memory with a warmer tone—so over time your default outlook becomes steadier and less reactive.

Science Snapshot:

Randomized studies show small–moderate increases in positive affect and life satisfaction, with small reductions in depressive symptoms—often sustained for weeks after practice.
Evening gratitude journaling is linked to better sleep quality via reduced pre-sleep rumination.
Effects are stronger with consistent practice and when starting from higher stress.

Advanced Practice (Optional):

3–2–1: 3 good things, 2 strengths you used, 1 tiny step for tomorrow.
Savoring replay: For one item, spend 10 seconds replaying sensory details (sights, sounds, body feel).
Work focus: Keep a separate “3 Good Things @ Work” notebook to strengthen a resilient work identity.
Gratitude letter (weekly): Once a week, write a short note to someone involved in one “good thing.”

💡 Pro Tip: Keep a pen + small notebook on your nightstand and pair the practice with an existing cue—after brushing teeth or when you set your alarm. Friction low = habit grows.

Contraindications

Generally safe. If gratitude feels forced or triggers guilt/sadness (e.g., during grief or trauma), scale down: note “3 neutral moments” or “3 small reliefs” instead. Never use the practice to dismiss real difficulties—pair it with appropriate action and support.

Mindful Reminder

This is not about pretending everything is great. Ordinary counts. If a day felt hard, that’s valid—see if you can still find one small thing that went a little better than expected.