For teams, schools, and clinicians.
A free app for the Three Good Things exercise: write down three things that went well, once a day. There is nothing to roll out and no accounts to manage — you just send people a link.
Named in The Washington Post’s
“7 science-backed things to do on your phone that are better than just scrolling.”
The exercise
At the end of the day, write down three things that went well. That is the whole practice, and keeping it that small is the only reason a daily habit survives a bad week.
The app adds a reminder at a time each person picks, and a history to look back on. There are no leaderboards, and nothing is shared publicly.
If you already run this on paper or by email, it is the same exercise in a form people keep up on their own.
The evidence
Seligman, Steen, Park & Peterson (2005)
People who did the exercise for one week reported greater happiness and fewer depressive symptoms. The effect was still measurable six months later.
Sexton & Adair (2019)
A Duke pilot study ran the exercise with healthcare workers and reported less emotional exhaustion and depression, with better work-life balance and happiness.
Three Good Things is an independent app. It is not affiliated with or endorsed by the researchers or institutions above.
Endorsements
“Three Good Things” is a terrific iPhone app which utilizes a study-backed method to help you focus on the positive!
Tal Ben-ShaharPositive psychology lecturer and authorJune 28, 2017
Interested in using a positive intervention app on your mobile? Try “Three Good Things — a Happiness Journal,” a free iOS app.
Willibald RuchProfessor of psychology, University of ZurichJune 13, 2017
Thanks for providing evidence based App Journal of 3 Good Things happening each day. Helps balance negative emotional bias and life events. Great wellbeing resource!
Brendan YoungAdult mental health and suicide preventionApril 1, 2022
What people say
From public App Store reviews.
Good Things
I started this in Covid lockdown in Melbourne - have now completed 1957 days .. nearly 6000 good things acknowledged. Life is good when you look for it.
Seeing the bright side
Since I have been using the app, I notice many more little good things that happen throughout the day. Using the app has really improved my ability to see the bright side.
Simple, works well, quick but sustained mood and attitude boost
This is a great tool that I’m now using with my whole family in the evenings. Helps us all reflect and be grateful for the positive things in our day, however small. Even my teen!
Privacy
Built to be handed to a group without a procurement conversation.
The privacy policy lists exactly what is and is not collected.
Practical details
- Cost
- Free to download and use. Any paid upgrade stays optional.
- Devices
- iPhone and iPad. There is no Android version.
- Setup
- None. Share a link or a QR code.
