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Finding Joy in the Little Moments: The Power of the "3 Little Good Things" Exercise



The "3 Little Good Things" exercise is a simple and effective technique used in therapy to help individuals cultivate positive thinking and improve their mental fitness. The exercise involves taking a few minutes each day to reflect on and write down three positive events or things that happened during the day, no matter how small or seemingly insignificant they may seem. This helps individuals shift their focus towards the good in their lives and foster a more positive outlook.

The exercise can be done by simply writing down the three good things in a journal or notebook, or sharing them with a trusted friend or therapist. The key is to be intentional and deliberate about looking for the good in one's life, even on days when things may seem tough. Over time, this can help individuals develop a habit of positive thinking and improve their overall mental well-being.


Remember, the goal is to focus on the good, no matter how small, it is a form of awareness that cultivate gratitude and positivity. Here are a few examples of "3 Little Good Things" that someone might write down:

  1. I had a delicious cup of coffee this morning.

  2. My colleague complimented my work on a project.

  3. I went for a walk in the park and enjoyed the beautiful weather.

  4. I woke up feeling refreshed after a good night's sleep.

  5. I received a compliment from my boss on my work today.

  6. I enjoyed a delicious meal with my family for dinner.

  7. I had a great workout at the gym this morning.

  8. I had a productive day at work and accomplished all my tasks.

  9. I received a call from an old friend and got to catch up with them.

  10. I had a great conversation with a stranger on the bus today.

  11. I was able to help someone in need today.

  12. I was able to finish a book I've been reading for a while.

  13. ........


The "3 little good things" exercise can still be applied even when things do not go as planned or expected. Here's an example: Let's say you failed a test. Instead of dwelling on the negative outcome, you can try to focus on three good things that came out of the situation. For instance, you could reflect on the following:

  • You now have a better understanding of the areas where you need improvement, which can guide your future studying efforts.

  • The experience of failing the test can increase your resilience and help you better handle challenges in the future.

  • The opportunity to learn from your mistakes and make changes in your study habits can lead to personal growth and improvement.


It's important to focus on specific, concrete experiences rather than abstract concepts like "happiness." The idea is to focus on the present moment and the positive aspects of daily life, rather than dwelling on the negative. This exercise can be done daily or as often as needed and can be a great way to shift one's focus to the good and improve mental fitness.

In summary, the "3 Little Good Things" exercise is a simple and practical way to cultivate positive thinking and improve mental fitness. By taking the time to focus on the good in life, individuals can shift their outlook and build resilience, helping them to better cope with life's challenges and live a happier, more fulfilling life.


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