Three Good Things
Key ideas
Skill summary
Three quick reminders before you start.
Overview
Three Good Things is a straightforward way to train your mind to notice the positives in your day. Instead of only focusing on what went wrong, you take a moment to record three specific things that went well and why they happened. This habit helps you develop a more balanced view of your daily life and can support your overall well-being.
How Your Brain Works
Your brain uses two main parts to manage your feelings and your ability to think clearly.
The Guard Dog
The alarm system. Reacts to stress with fight-or-flight responses.
The Wise Owl
Logic and calm decision-making, best accessed when the alarm quiets down.
The Guard Dog
The Guard Dog (the amygdala) is a part of your brain that is always on the lookout for trouble. Its main job is to keep you safe by spotting threats, but sometimes it gets a bit too loud. It has a habit called negativity bias, which means it pays much more attention to one bad grade than it does to five good conversations. This can leave you feeling stressed or overwhelmed even when good things are happening around you.
The Wise Owl
The Wise Owl (the prefrontal cortex) is the calm leader of your brain. It helps you think clearly, plan ahead, and regulate your emotions. When you practice Three Good Things, you are giving the Wise Owl a workout. It learns to look past the Guard Dog's barking to find the positive details of your day. This helps the Owl take control and keeps the Dog from overreacting to small stresses.
The Shift
By focusing on what went well, you help the Wise Owl take charge. This process releases feel-good chemicals in the brain and helps rewire how you process information. Over time, the Guard Dog stays calmer because it does not feel like everything is a threat. The Wise Owl gets better at noticing the good stuff automatically, which can help you feel more steady and positive over the long term.
How to Use This Skill
Using this skill is like training your brain to see the full picture of your day instead of just the problems the Guard Dog spots.
Identify Three Positives
Write down three things you liked today, like a good lunch or a joke a friend told you, to signal your brain that good things happened.
Explain the Why
Instead of just saying 'I had a good day', you might say 'I had a good day because I spent time outside', which shows your own choice mattered.
Reflect Before Sleep
Take two minutes before turning out the lights to read over your list, allowing your mind to rest on those positive thoughts.
Real-Life Example
Managing School Stress
The Exam Pressure
A student feels their heart racing and starts thinking they will fail their upcoming math exam.
The Guard Dog's Bark
The student thinks, 'I am going to fail and everything always goes wrong for me.'
The Balance Check
- The student stops and notices the Guard Dog is barking loudly.
- Before bed, they write down: 'I did well on my quiz because I studied hard.'
- They add: 'My friend sent a nice text because I was honest about my stress.'
- Finally, they note: 'I enjoyed my favourite lunch because I packed it myself.'
The Wise Owl helps the student realize that not everything is going wrong, which calms the Guard Dog and helps them focus.
Practice Tips
To get the most out of this practice, consider these helpful suggestions for your daily routine.
- Stick with it
Try to do this every day for at least one week to help your brain start making new habits.
- Be very specific
Instead of saying 'school was okay', try 'I understood the science lesson today' to help the Wise Owl focus better.
- Note your effort
Include how your own actions helped make the good thing happen to build your confidence and behaviour.
Pro Tip
Why It Works
This practice is a simple way to boost your mood and help you feel more in control of your thoughts.
This skill helps because:
- Balances your view
It helps you see the positive side of things instead of just the threats the Guard Dog sees.
- Builds confidence
By looking at why good things happen, you see how your choices make a difference in your day.
- Better rest
Ending the day on a positive note can help your mind feel calmer before sleep.
References
Research-based evidence supporting this skill
- Research from universities and health centres shows that this habit helps people feel more positive and reduces stress over time.
- Duke Health. (n.d.). Reflect on Three Good Things. DHW Blog.
- Greater Good in Action. (n.d.). Three Good Things. University of California, Berkeley.
- Oishi, S., & Westgate, E. C. (2015). Does the Three Good Things Exercise Really Make People More Productive? [PDF]. RIETI.
- University of Utah Health. (2021). How to Practice Three Good Things.
- Sexton, J. B., & Adair, K. C. (2021). Three Good Tools: Positively reflecting backwards and forwards is associated with healthcare worker well-being. PMC.
- University of Minnesota. (n.d.). “Three Good Things” gratitude exercise is beneficial in substance abuse treatment study finds.
- Heartland Health. (2024). 3 Good Things: How to Achieve Mental Wellness.