Research has made some amazing breakthroughs in mental health. Most recently, experts have figured out how to not only prevent depression, but diminish symptoms of existing depression with a practice you can do at home with minimal effort. All you have to do is write three good things about each day on paper before bed. Over time, you’re attitude will transform and so will your life. Read on to learn how to practice Three Good Things and change your life for the better.
Why Three Good Things?
Researchers had people write down three good things before going to bed each night. Their results proved that people start thinking more positive when they do this, leading the way to practicing more gratitude in their life instead of entitlement and negativity (Greater Good in Action, 2017). By giving a person the space to focus on the positive, this practice teaches them to notice, remember, and savor the better things in life (Greater Good in Action, 2017).
How do I Start?
Essentially, you just write down (pen and paper) three good things that happened to you that day. It doesn’t have to be significant, just something that made you feel good for a second. Examples: someone made coffee for you at work and it was nice; your baby farted and laughed at herself; you got a promotion at work; you talked your way out of a speeding ticket. Just write it down, man!
According to Greater Good in Action (2017), research recommends to practice this for at least one week. You have to write it down on paper and you have to consistently do it. I try to do it everyday, and I can honestly tell you that I’ve been a more positive and grateful person because of it. Don’t get me wrong, I still feel entitled to thinking that I’ve been through the ringer and I’m probably in for a hell of a lot more, but I’m starting to embrace the unknown because I know that there will be silver linings embedded in every day. I truly feel like practicing three good things has helped me to think this way.
Now, go and visit the Greater Good in Action and verse yourself on the practice of three good things. I vow to practice it as often as I can and I hope you practice it in your own life!
Read more on mom-friendly mental health and wellness here
“Three Good Things.” Greater Good in Action, Greater Good Science Center, ggia.berkeley.edu/practice/three-good-things. Accessed 30 Sept. 2017.