Mental Plug

3 Good Things

Best for: low mood, depression, emotional balance

When to use: once per day, ideally in the evening

What this exercise helps with

The 3 Good Things exercise helps train your brain to notice positive moments – even on hard days. It doesn’t ignore difficulties; it simply creates balance by gently shifting attention toward what went well.

This practice is commonly used in positive psychology and has been shown to support mood and emotional resilience over time.

How to do the 3 Good Things exercise

  1. At the end of the day, write down three good things that happened.
  2. They can be small or simple – nothing needs to be “big”.
    • Examples
      • “I had a good cup of coffee this morning.”
      • “A friend checked in on me.”
      • “I finished something I’d been putting off.”
  3. For each one, briefly answer:
    • Why did this happen?
    • How did it make me feel?
  4. Stop after three.

This isn’t about forced positivity. It’s about awareness.

Tips for using this exercise

  • Try doing this daily for at least one week
  • Write by hand or digitally – either works
  • If nothing feels “good”, look for neutral or okay moments

Video credit: 3 Good Things by Duke CAWS on YouTube. Embedded for educational purposes; content remains the property of its original creator.