Three Good Things is known as one of the leading methods of positive psychology.
It is a simple habit of writing down three good things that happened that day every day before going to bed, but it has actually been scientifically proven to be effective.
However, some people feel that they have tried Three Good Things and it didn’t work at all….
Why is this?
There are a few tricks to practising Three Good Things effectively.
In this article, we will explain why Three Good Things is not effective and how to do it correctly in an easy-to-understand way.
We will also tell you about the amazing scientifically proven benefits, so be sure to read to the end.
You’ll find tips that will change your everyday life into a happier one!
INDEX
Three reasons why Three Good Things doesn’t work
‘I’ve started Three Good Things, but I don’t feel it’s working…’
Have you ever felt this way?
There are three possible reasons for this.
- your writing style is superficial
- it is not continued every day
- Expectations of the effects are too high.
First, if the writing style is superficial, even if you find something good, it may not resonate with you.
For example,
I had a delicious dinner.
But dig a little deeper,
‘I was tired from work, but the home-cooked meal my family cooked for me cheered me up.
Seeing everyone’s face makes me happy.
This will bring back the feeling of happiness you had at that time.
Also, Three Good Things is not going to be effective if you start to fail after two or three days.
You need to continue doing it every day for at least two weeks before it becomes a habit.
And don’t get your hopes up too high about Three Good Things.
Don’t expect it to have a magical effect, like “Do this and your life will change drastically!” you may be disappointed by the gap between reality and what you expect.
The important thing is to look at the small happinesses in your daily life and develop a sense of gratitude.
Steady accumulation will eventually produce big changes.
Five tips for practising Three Good Things effectively
So how can you make the most of Three Good Things?
Here are five practical tips.
1. Write specific episodes.
As mentioned earlier, it is important to write about specific things that were good.
For example, you could rewrite the following.
(I’ve thought of lots of them.)
- Went to lunch with a friend.
-> After a long time, I had a relaxing lunch with my best friend at our favourite café.
We shared what we had been up to with each other and laughed a lot.
It was a happy moment when I could reconfirm the importance of friendship. - I was cheerfully greeted by a primary school student as we passed each other.
-> On my way to work in the morning, I passed by a neighbourhood schoolchild.
I passed by a neighbourhood schoolchild on my way to work in the morning and was greeted with a cheerful “Good morning! I couldn’t help but smile.
I feel as if I received power from the children’s genuine smiles. - I bought new shoes.
-> I bought a new pair of shoes from a brand I’ve been longing to buy in a sale.
They are comfortable and make me feel like I’m on my toes.
I am very satisfied with my reward. - Went to the park with my child.
-> I played on the swings and slides with my children.
Seeing the happy smiles on the children’s faces made me feel excited and excited too. - Read a book.
-> I read for half an hour in a coffee shop in between work.
It was a blissful moment when I could immerse myself in one of my favourite books and it filled my heart with contentment. - Got up earlier than usual.
-> I got the luxury of drinking coffee while watching the sunrise.
Happy to start the day with a peaceful feeling. - I was able to brew a good cup of coffee.
-> I brewed a special cup of coffee with coffee beans I recently bought.
I was impressed by the rich aroma and full-bodied taste.
It was a bit of a luxury, but it was a nice reward for myself. - Listened to my favourite music.
-> I listened to all my favourite Bump of Chicken songs on the way to work.
It motivated me to work. - Cleaned my room.
-> I cleaned my room, which had been piling up, and I felt refreshed.
Looking at the clean room filled me with a sense of achievement. - Watched my favourite TV programme.
-> I came home from work and watched my favourite comedy show.
Laughter is a good stress reliever. - Bought a cake at a convenience store and ate it.
-> I stopped by a convenience store on my way home from work and unintentionally bought a chocolate cake on impulse.
Eating something sweet made me feel tired. Happiness.
I need a sweet treat for myself once in a while. - My colleagues at work praised me.
-> My boss approved the project I proposed at today’s meeting, and my colleagues praised me for it. I was also praised by a colleague. My motivation doubled because my efforts were recognised. - I found a cute cat on a walk.
-> During a short walk between jobs, I spotted a kitten peeking out from the grass.
Its curious eyes and little meow made me swoon.
The encounter, which lasted only a few minutes, soothed my heart. - Received sweets from a friend.
-> A friend who lives far away sent me homemade cookies. A heartfelt letter was also attached, and the warmth of friendship made my heart warm. - Started a new hobby.
-> Under the influence of Prevato, I started watercolour painting, which I had always been interested in.
I was thrilled to feel the touch of a paintbrush for the first time.
I’m still not very good at it, but I’m looking forward to the process of improving.
There are many moments when I feel happy, no matter how small.
The effect is doubled if you write more specifically in this way.
2. Add words of gratitude
It is also effective to add words of gratitude to the events you have written down.
- For example, “I finished work early today, so I could take some time for myself. This is the kind of time that makes me work hard.
- I was able to play with my child at the park. It was good to remember how fun it was to move around together. ‘Grateful for my child’s energy!’
Verbalising gratitude elicits more positive emotions.
3Ј. Use notebooks/notebooks, dedicated apps and social networking sites
To make Three Good Things a habit, it is recommended to utilise the tools that suit you best.
If you are an analogue person, prepare a dedicated notebook or diary.
Using your favourite stationery will make writing itself more enjoyable.
If you are a digital person, you can use a note-taking or habit-forming app on your smartphone.
Apps are convenient because you can attach photos and type whenever and wherever you want.
You don’t have to use a dedicated app, you can use your regular calendar app.
Using social networking sites is also effective.
– Post on X (Twitter) with the hashtag #ThreeGoodThings.
– Post on Instagram with a photo.
– Share with your peers in Facebook groups.
Declaring on social networking sites can be motivating.
The empathy you get from likes and comments will also motivate you to keep going.
The important thing is to find a way to keep going that you are comfortable with. Whether it’s a notebook, an app or a social networking site, enjoy Three Good Things in a style that suits you.
The key to making it a habit is to create your own routine.
4. Do it at a set time
Working on Three Good Things at the same time every day will make it easier for the habit to stick.
For example,
- 10 minutes before bedtime
- Relaxing time after taking a bath
- On the train on the way home from work or school
Choose a time that suits your lifestyle, for example.
5. Keep going as long as you can.
There may be days when you find it hard to write three articles every day.
In such cases, it is OK to do one or two.
The most important thing is to keep going, so keep going at your own pace and within a reasonable range.
Scientifically proven, amazing benefits of Three Good Things
Finally, let’s look at the scientific benefits of Three Good Things.
Leading positive psychologist Dr Martin Seligman found that after just one week of Three Good Things, happiness increased by 2%.
Furthermore, those who continued for six months increased their happiness by 9%.
Other positive effects of Three Good Things include
- Reduced stress and anxiety
- Improved self-esteem
- Improved relationships
- Improved quality of sleep
By focusing on the small daily blessings, negative feelings are eased and a sense of self-acceptance is fostered.
Gratitude also deepens our love for those around us.
Three Good Things is a simple but profound habit.
Start today and transform your life into a richer, happier one.
Conclusion.
Three Good Things is a habit that, if continued in the right way, can greatly improve your mental health.
Start by taking it one day at a time, with the key to realising its benefits.
Discover the small happinesses of everyday life and develop a sense of gratitude.
The accumulation of such Three Good Things will surely change your life into something wonderful.
Please start today, not tomorrow.
We sincerely support you in your happy days!
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