A Simple Evening Practice: Three Good Things
It takes five minutes, needs only a notebook, and has been studied by psychologists. Here is how to do it.
Photo by Yen Vu - 烟雨 on Unsplash
At the end of a hard day, the mind tends to replay what went wrong. The missed call, the sharp word, the task left undone. A simple evening practice can gently shift that focus.
The practice
Each evening, write down three things that went well today, and a short note about why they happened.
They don't have to be big. "The sun came out on my walk." "My daughter called." "The soup turned out well because I took my time."
Why it is popular
Psychologists, including Martin Seligman and colleagues, have studied practices like this one. In some studies, people who wrote down good things each day reported feeling a little happier and less low over the following weeks. Results vary, and it is not a treatment for depression, but it is simple and free.
Tips that make it work
- Keep it short. Three lines are enough.
- Be specific. "Lunch with Anna" is better than "friends."
- Include the why. It helps you notice what you can repeat.
- Do it at the same time, for example just before you turn off the light.
A version for couples or families
At dinner, each person shares one good thing from their day. Children often love this, and it changes the tone of the table.
On difficult days
Some days it will be hard to find three good things. That is okay. "I got through today" counts. So does "I made a cup of tea."
A quiet ending
Over time, many people find that this small habit helps them fall asleep with something kind in their mind, instead of a list of worries.
