Train your brain to appreciate the good in life
"Three Good Things" is a gratitude exercise that can potentially improve mental health, according to research. Regular practice of this straightforward activity can enhance our wellbeing.
What brightens your day?
Have you heard of "Three Good Things"? Essentially, it's a gratitude exercise designed to be incorporated into your daily routine. The concept is to take a moment each evening before bed to reflect on your day. You should identify three things that brought you joy, things you appreciated, and things for which you're grateful. Take some time to ponder and jot down these three aspects.
Train your brain
Many of us struggle to enjoy good events as much as we focus on bad ones. This is purely evolutionary, as our ancestors who survived harsh Stone Age conditions were not those who reveled in their successes. Rather, it was those who anticipated catastrophes or dangers who had the greatest survival chances. We inherited these qualities.
In simple terms, to counteract our brain's natural propensity to spot more disasters than joys, we need to practice. We need to train our brain to notice and appreciate what we're grateful for, to enhance our everyday life.
Research indicates increased levels of gratitude
The "Three Good Things" exercise has been shown to boost happiness and decrease depression for up to six months, according to studies by Sheldon and Lyubomirsky in 2004, and by Martin Seligman and others in 2005.
The researchers discovered that participants were 2 percent happier after just one week. The results didn't stop there: when the researchers tracked the participants' happiness over time, the results improved. Participants' happiness increased 5 percent after one month, and after six months, the increase was 9 percent. The result was even higher among participants who regularly practiced the exercise over an extended period.
Compared to a control group who didn't participate in the exercises, the gratitude group reported significantly greater increases in happiness.
In summary, it seems that a simple exercise, performed over a period of time, can foster higher levels of gratitude and appreciation.
Discover the small joys in life
The three good things you note down don't have to be significant: three small joys are sufficient. Initially, it may be challenging to determine what you're grateful for. However, with time, you'll find it easier to notice and appreciate the small things that bring joy to your life.
Here are three strategies to simplify the exercise:
Jot down your thoughts
– this helps you concentrate on events in an organized manner.
Reflect on how it felt
– this provides a sense of control and wellbeing.
Establish a habit
- Timing is crucial. Either commit to the exercise daily for a week or try once a week for six weeks.
Put it to the test!
The three things you write down are entirely up to you. It could be the warmth you felt when a loved one inquired about your wellbeing. Maybe you received recognition for your work. It could be shared laughter over dinner with family or friends, or a fulfilling conversation you had with someone. It might be a moment of joy when you noticed a beautiful flower on your way home, or watched a video of adorable puppies. It could be the pleasant feeling you experienced after dedicating some time to self-care.
What made your heart smile today?
Did you witness anything that lifted your spirits?
Did a positive event happen at your work or school today?
Did you have an engaging conversation today?
Did you perform a generous or kind act today?