3 Good Things: Embracing Positivity Without Ignoring Reality

Hey beautiful souls,

Let’s talk about a practice that’s been changing lives quietly, like a tiny ripple that becomes a wave. It’s called the "3 Good Things" practice, and believe me—it’s as simple as it sounds, yet powerful enough to turn around even the hardest of days.

Let’s get one thing straight right from the start: this is not about glossing over hard times or forcing ourselves to "just be happy." Real life is challenging. Sometimes, it’s downright messy. But within those challenges, there are small moments of joy, gratitude, or comfort that can make a difference. That’s where the "3 Good Things" practice shines.

Unlike toxic positivity—which tells us to ignore, deny, or “rise above” our pain—this practice is about making room for all our emotions, good and bad. Instead of pretending everything’s okay, we take a few minutes each day to look for things that are okay. It’s a gentle nudge to help us notice the moments we might otherwise miss, especially when life gets tough.

I first came across this practice while exploring the science of happiness. Researchers have found that simply listing three positive things each day can boost happiness, improve sleep, and even reduce symptoms of anxiety and depression. And what’s the best part? This isn’t about pretending everything is perfect—it’s about finding the light in the small, beautiful moments that we often miss.

Let’s walk through it. Imagine yourself at the end of the day. You’ve had a whirlwind, ups and downs, the usual rhythm of life. Take a moment, grab a journal (or the notes app on your phone), and think back on three good things that happened. These don’t have to be groundbreaking or grandiose—they can be as simple as a great cup of coffee, a funny moment with a friend, or the sight of your dog happily wagging their tail (shout out to all the dog parents out there 🐾).

Write them down. That’s it! This practice is backed by studies from positive psychology experts like Dr. Martin Seligman. They’ve found that reflecting on the positive details each day—especially when you write them down—begins to rewire the brain to notice more good, more beauty, more life. Over time, you’re building a positivity muscle.

So, why does this work? Our brains are hardwired to notice danger, negativity, and stress (a leftover survival mechanism). “3 Good Things” helps you shift focus from what went wrong to what went right. It’s like recalibrating your inner GPS to recognize that, even when life is challenging, good things are happening all around you.

Let’s take this journey together. Try it out for a week. Every night, jot down three things that made your heart smile, however small they might be. Trust that those small moments are adding up to something big—something beautiful, something that’s uniquely yours.

-K