The Three Good Things Exercise: Steps, Examples and Research Context

The Three Good Things exercise is a short reflection: record three things that went well, then consider why each happened or what role you played. “Good” can mean useful, kind, pleasant, interesting or simply less difficult than expected.

The exercise appears in positive-psychology research and educational material. That history makes it worth describing carefully. A study result is not a guarantee for an individual, and this exercise is not a treatment for depression, anxiety, insomnia or another health condition.

The basic three-step method

1. Name three things that went well

Choose events from today or the last day you want to reflect on. Keep them observable:

• “The rain stopped before my walk.”
• “I finished the first paragraph of the report.”
• “A friend sent a ridiculous voice note.”

Large achievements are allowed, but not required. Ordinary entries are often easier to sustain because ordinary days contain more of them.

2. Add why each thing happened

Look for contributing conditions rather than one perfect cause:

• The walk was possible because the weather changed and I kept my shoes by the door.
• The paragraph happened because I blocked twenty minutes and a colleague clarified the question.
• The message arrived because my friend remembered our joke and chose to share it.

This step makes the entry more than a list. It can reveal people, choices, environments and bits of luck that helped.

3. Record your role without forcing it

Sometimes your role is obvious: you asked for help, practiced a skill or showed up. Sometimes the good thing was outside your control. In that case, noticing it is enough. You do not need to claim responsibility for a sunny afternoon.

Three complete examples

A routine example

• Good thing: Lunch tasted especially good.
• Why: I used the herbs that were about to go to waste.
• My role: I paused work long enough to cook instead of eating at my desk.

A relationship example

• Good thing: My manager gave clear feedback.
• Why: We looked at one concrete draft instead of discussing the project in general.
• My role: I brought two questions and asked which change mattered most.

A difficult-day example

• Good thing: I made it to the appointment.
• Why: The bus was on time and I had written the address down.
• My role: I left extra time because I knew the trip might be stressful.

The last example does not pretend the whole day was good. The exercise can sit beside an honest account of what hurt or went wrong.

When and how often to do it

There is no universally correct schedule. Research protocols may ask participants to write daily for a set period, but your personal practice can be different.

Try one of these:

• every evening for one week, then review;
• three evenings a week;
• after work on weekdays;
• once a week, with events from several days.

Choose a time when you can pay attention without losing needed sleep. If nighttime writing keeps you alert, move it earlier.

What the frequently cited research found

A 2005 randomized study by Martin Seligman and colleagues compared several web-delivered positive-psychology exercises with a placebo control. In the “three good things” condition, participants wrote three things that went well each day and their causes for one week. The paper reported improvements on some self-reported measures at some follow-up points.

Important context:

• participants volunteered for a web study and may not represent everyone;
• the outcomes were self-reported;
• several exercises and follow-up periods were analyzed;
• an average group difference does not predict one person’s response;
• the study did not show that the exercise replaces medication, therapy or medical advice.

You can read the PubMed record and abstract or look up the full paper through a library. Later studies and reviews use different populations, formats and outcome measures, so conclusions should stay tied to the specific evidence being discussed.

Common mistakes that are not really mistakes

Repeating an entry

If the same person, pet or routine matters often, repeat it. Add today’s detail so the entry remains grounded.

Writing only one or two things

Three is the exercise’s structure, not a moral score. Record what you can without inventing an item.

Including something bittersweet

An event can be good and sad at the same time. “I appreciated everyone who came to the memorial” belongs if it feels true.

Missing a day

Continue with the present day. Reconstructing a backlog can turn a reflection into paperwork.

When to choose a different practice

Stop or adapt the exercise if it makes you feel pressured to minimize harm, blame yourself for circumstances outside your control or manufacture a positive interpretation. Alternatives include:

• a neutral “what happened” log;
• a needs-and-next-step journal;
• speaking with someone you trust;
• support from a qualified mental-health professional.

If you are in immediate danger or may harm yourself, contact local emergency services or a crisis service where you live. A journaling app is not emergency support.

Using an app without overstating what it does

You can do the exercise on paper or in any notes app. Three Good Things provides a dedicated three-entry flow, reminders, an entry history and manual exports. Content is stored on your device by default, and no Oatmeal Apps account is required.

The tool can make the format convenient. The meaning of an entry—and whether the practice is useful for you—remains personal.