The Three Good Things
Developed by Positive Psychology founder Dr. Martin Seligman, Three Good Things is a gentle reflection that helps the mind remember moments of goodness and the body settle into balance.
When the day begins to quiet, take a few moments to recall three things that went well.
They don’t need to be big or extraordinary — simply real.
A brief smile, the warmth of sunlight, a kind exchange.
For each, note why it mattered or what allowed it to happen.
Over time, this simple act of noticing can increase serotonin and dopamine, soften the body’s stress response, and support emotional resilience.
But more than that, it shifts awareness — from what’s missing to what’s quietly sustaining.
You don’t have to feel grateful or search for something profound.
Just let awareness rest on the truth that small moments of goodness exist, even on difficult days.
When you finish writing, or simply reminiscing, pause and scan your body.
Notice how it feels to remember what nourished you — any warmth, stillness, or space that has opened.
That soft settling is the body’s thank you.
We aren't trying to convince ourselves that everything is good or replace difficult experiences with positive thinking. We are widening the field of awareness and allowing the brain to receive more complete information about the present. With repetition, new experiences can contribute to new neural learning and may begin to change some of the patterns through which we interpret ourselves and the world around us.