This tool is based on the Three Good Things exercise, one of the most well-studied practices in positive psychology. In a widely cited 2005 study led by psychologist Martin Seligman and colleagues, people who wrote down three good things that happened each day, along with why they happened, showed increased happiness and fewer depressive symptoms — effects that lasted for months after just one week of practice. The exercise seems to work by gently retraining attention toward what's going right, without denying what's hard.
This is a private journaling exercise, not therapy, not a diagnosis, and not a substitute for working with a trained clinician. The "good things" don't need to be big — a good cup of coffee, a kind text from a friend, or five quiet minutes alone can all count. The "why" question is often the most valuable part: it can help you notice your own role, the people around you, or things worth being intentional about again.
If you're in crisis or having thoughts of harming yourself, this exercise isn't the right tool for that moment — try our Safety Plan tool instead, or use the crisis resources in the banner above. If low mood is making it hard to find any good things at all right now, our Activity Planner tool may help you build a bit of momentum first.
Your Privacy
Everything you type below is saved only in this browser, using a technology called local storage. Nothing is sent to any server — there is no account, no tracking, and no way for anyone else, including the people who built this site, to see what you write. If you clear your browser data, switch browsers, or use a different device, your entries will not be there. You can delete any single entry, or clear everything, at any time using the buttons below the form.
Write Today's Three Good Things
Your Saved Entries
Where to Go for More
- Greater Good Science Center (UC Berkeley) - Free guided version of this exact exercise, with the research behind it.
- HelpGuide.org - Free guides on gratitude practices and coping with low mood.
- Affordable Therapy - If you would like additional support from a trained professional.
This tool is a self-reflection and journaling exercise inspired by positive psychology research on gratitude practices. It is not a diagnostic tool, not medical advice, and not a substitute for professional care. If low mood feels overwhelming or unsafe, please use the crisis resources in the banner above or reach out to a professional.