Custom JournalThree Good Things Journal
The Three Good Things exercise from positive psychology: each night, three things that went well and why. Studies found it lifts mood for months.
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About this template
Three Good Things is the gratitude exercise with the most research behind it. In the original study, people who wrote down three things that went well each night, and why they went well, reported higher wellbeing six months later. The “why” is the part most gratitude journals leave out, and it is the part that does the work: it trains you to notice your own role in good outcomes and the people who helped.
This template keeps the exercise exactly as designed, with three paired prompts and nothing else, so it takes under five minutes. It suits anyone who has found generic gratitude lists repetitive. Because the reasons change even when the good things are the same, it stays fresh for much longer.
How to use it
- Do it in the last hour before bed, when the day is complete.
- The three things can be tiny: a good coffee counts. What matters is finding three.
- Always answer the “why”. If you cannot explain why something went well, pick a different thing.
- Commit to a week before judging it. The effect in the research built over time.
What’s inside
6 prompts. Every prompt is editable once it is in the app.
- Three good things
- 1. What went well
- Why it went well
- 2. What went well
- Why it went well
- 3. What went well
- Why it went well
Three good things
Three things that went well today, and why each one happened.