Positive Psychology Week 3

“When you write down a list of “three good things” that happened that day, your brain will be forced to scan the last 24 hours for potential positives –.”

Shawn Achor

 Shawn Achor is an American author and speaker known for his advocacy of positive psychology. He authored The Happiness Advantage and founded GoodThink, Inc. The three good things exercise was developed in 2005 by Dr. Martin Seligman and other researchers. Since then, people have been practicing this, and results were found to have a significant impact on reported levels of well-being and depression. Participants remained happier and less depressed even at the three-month and six-month follow-ups. 

 This week I encourage you to adopt this practice into your daily routine. Each day for at least one week, write down three things that went well for you today, and provide an explanation for why they went well. It’s important to write it down, research has shown that journaling can aid people to enhance mental clarity and help handle stress.

The events that “went well” can be small, everyday items or more important occasions. Examples could be a fulfilling conversation with a friend, a moment where a family member expressed gratitude for you, a breakthrough in a project, a gorgeous sunrise.  You may decide to take it one step further and write how you felt during the event, and how you feel now writing about it. The journaling can be short and to the point or long and descriptive, it is whatever you are moved to write.

In my own experience with this exercise, I am scanning for the positives in my day, with less attention on the negatives.  I choose to reflect in the morning on the day before, but writing at night is the recommended choice. Prioritize “three good things” each day this week in whatever manner is best for you!