Three Good Things Exercise: How to Do It

The three good things exercise: how to do it every night

Written by Evaari Team · Updated: October 29, 2026
Reviewed by the Evaari editorial team (editorial review, not clinical review). This page is not medical advice.

The three good things exercise: every evening, write down three things that went well today and, briefly, why they happened. They can be tiny — a warm coffee, a kind message, finishing a task. In a 2005 study, people who did this for one week reported being happier for up to six months, especially those who kept going.

Does the three good things exercise work?

It's one of the most studied positive psychology exercises. In a 2005 randomized study by Seligman and colleagues, participants who wrote down three good things and their causes every night for one week reported increased happiness and fewer depressive symptoms at follow-ups up to six months later, compared with a placebo exercise. The effects were strongest in people who continued on their own.

Why it helps: our attention naturally sticks to problems. Naming good moments trains you to notice them, and explaining why they happened reminds you of your own part and other people's kindness.

It's a well-being practice, not a treatment. If you've been feeling low for weeks, please talk to a professional too.

Start tiny: easier → usual → step up

Easier	Usual	Step up
Write 1 good thing	Write 3 good things	3 good things and why each happened

On a tired or busy day, do the easier version — it fully counts. When the usual version has felt easy for about two weeks, try a step up. If the bigger version starts slipping, step back down without guilt.

How to start in 3 steps

Pick your anchor. When you get into bed, before you turn off the light.
Do only the tiny version for the first week: write 1 good thing. That's a full win.
Mark it right away. Tick it off in Evaari or on a paper habit tracker. Seeing the tick is part of the reward.

Best time: in the evening. Usual version: about 3 min; tiny version: about 1 min.

What gets in the way (and what to do)

If you can't think of three, go small: something you ate, saw or heard. One counts on hard days.
If it feels repetitive, add the 'why' — it makes each entry different.
If you're too tired, say them in your head with the lights off.
If you forget, keep a small notebook and pen on your pillow.

Which area of life does it support?

Three good things belongs to the Soul sphere. Evaari has it as a ready-made step (“3 good things”) with all three versions built in. Each time you tick it off, your Evaari gets +10 light and your Soul score grows a little, filling your Wheel of Life. See more soul habits, or check your balance with the free Wheel of Life test.

What pairs well with it?

Before: reading every day — close your book, then list three good things.
After: deep breathing — end with three slow breaths and lights out.

Want the full method? Read a calm evening routine, or see how Evaari works.

Questions people ask

What counts as a good thing?

Anything that went well or felt good, big or small: a sunny walk, a funny message, a task finished, a good meal, someone holding the door. Small moments are often the most useful because they happen every day.

Is the three good things exercise the same as a gratitude journal?

They're closely related. A gratitude journal focuses on what you're thankful for; three good things focuses on positive events and why they happened. Both train attention toward the good. Pick the one that feels more natural.