Martin Seligman Three Good Things

The Martin Seligman three good things routine builds resilience by recording three daily wins and examining why they occurred.

4 time blocks, 15 minutes in total.

Time blocks

Prepare Quiet Reflection Space: 2 min
Sit comfortably with a pen and journal without digital distractions
Write Three Positive Events: 5 min
Detail three specific things that went well today
Answer Why Each Thing Happened: 5 min
Write down the underlying causes and personal role for each event
Savor the Positive Experience: 3 min
Spend a few minutes quietly reliving the feeling of each moment

About this routine

Developed by positive psychology pioneer Martin Seligman, the Martin Seligman three good things routine is a simple evidence-based practice for shifting mental focus toward gratitude and personal agency. Instead of dwelling on daily stress or obstacles, this exercise directs attention toward events that brought joy, satisfaction, or peace.

The exercise relies on two distinct phases. First, you record three specific events from your day that went well. Second, you answer why each event happened. Answering why helps you recognize the deliberate actions, social connections, or favorable circumstances that contributed to those moments.

Practiced consistently in the evening, this brief reflection helps reframe how you interpret daily outcomes. Over time, it strengthens your ability to notice small positive moments as they unfold.

Why this routine works

Increases daily awareness of positive experiences and achievements
Strengthens feelings of personal agency and gratitude
Helps reframe evening thoughts away from daily stressors

FAQ

What is Martin Seligman's Three Good Things exercise?

It is a positive psychology practice where you write down three things that went well during your day and answer why each one happened.

When is the best time to practice Three Good Things?

It is traditionally practiced in the evening shortly before going to sleep, allowing you to end the day on a positive note.

How long does the Three Good Things routine take?

The full exercise takes 15 minutes, spending five minutes on recording events and another five minutes analyzing the causes.

Sources

Positive Psychology Progress: Empirical Validation of Interventions, Seligman et al. (2005)
Flourish: A Visionary New Understanding of Happiness and Well-being, Martin Seligman