Gratitude Journal: Three Good Things a Day
Write down three things that went well today, and why. Stuck? Tap for a prompt. Your entries stay in this browser only (nobody else can read them), with your streak and a history to look back on. Prefer paper? Print 30 days with a prompt for each.
Saved as you type, in this browser only. Clearing your browser data deletes it, so copy your entries out now and then.
How "three good things" works
Each evening, write three things that went well that day, big or small, and for each one a line on why it happened. "The bus was on time" counts. So does "my sister called, because I'd texted her on Sunday". The "why" is what makes you look for the part you played.
It's one of the best-known exercises in positive psychology. In a 2005 study by Martin Seligman and colleagues, people who wrote three good things every night for one week reported being happier, and less depressed, for six months afterwards, mostly those who kept doing it on their own. In an earlier study, Robert Emmons and Michael McCullough (2003) found that people who kept a weekly list of things they were grateful for felt better about their lives than people who listed hassles. It isn't a treatment for depression; if you're struggling, talk to a doctor or someone you trust.
Tips that keep it going
- Same time every night. Right after brushing your teeth is easy to remember; the habit stacking template helps you pick the moment.
- Be specific. "The first sip of coffee on the balcony" beats "coffee". Specific entries don't repeat, and they're better to reread.
- Small counts. On a bad day, "it's over" and "the bed is warm" are fine.
- Reread on Sundays. A week of good things is a better summary of the week than your memory.
- Pair it with your other evening steps. The routine checklist maker builds a night routine with times.
Make it a habit on your phone
Add "Write 3 good things" as a habit in Habit Rewards with an evening reminder, and give it a short description that reminds you of the "why". Each night you check it off pays coins you spend on rewards you set yourself, and the app keeps your streak. It's free on iPhone and Android for up to 3 habits. Writing the entries themselves works best right here, or on paper.
