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Positive psychology has become much more well-known recently and is the origins of this simple yet powerful exercise, “Three Good Things”. For context, positive psychology is a scientifically-based approach that enhances and applies strengths, rather than focusing on deficiencies, and this exercise is one of its most-studied and powerful. (Cox et al., 2018). 

The Three Good Things exercise is straightforward – at the end of each day, write down three things that went well during the day. This can also be modified to be done after specific events that are giving someone trouble like after a meeting or a presentation. 

Although it may seem too simple, this exercise can be effective for different people and situations. For those that consistently talk negatively about themselves, this can illuminate positive thoughts about things happening in their life they may have overlooked otherwise. It can also be of service for individuals who are going through stressful times as a way to remind themselves of the progress they are making or good things happening amidst the difficulties. In addition, if a person feels they have bombed a meeting or presentation, this exercise can help them avoid a downward spiral. It can show them areas they performed well and build upon those as they look at ways to improve for the next time they are in a similar moment. 

One way I would take this technique a step further would be to ask if my client notices any patterns of what they have written down to see if there are recurring themes within their daily good things. 

This exercise, however, does have its limitations. For those with self-confidence issues that go beyond negative thoughts, this might feel like superficial work that does not get at the heart of their issue. I also would not use this technique if someone has shown they struggle to look at events critically and will use this exercise as a way to avoid diving into areas of development. 

As someone who tries to incorporate positive psychology principles into my coaching and likes to work through exercises that someone can take away and perform on their own, I am excited to utilize “The Three Good Things” exercise. Whether it is for an extended time period or one session, I believe there is a time almost anyone can find value from this basic yet impactful tool. 

References:

Cox, E., Bachkirova, T., & Clutterbuck, D. (2018). The Positive Psychology Approach to Coaching. In The Complete Handbook of Coaching (pp. 153–166). essay, Sage.