{"id":34295,"date":"2025-10-27T10:00:12","date_gmt":"2025-10-27T16:00:12","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=34295"},"modified":"2025-10-27T10:04:06","modified_gmt":"2025-10-27T16:04:06","slug":"identify-three-good-things-daily-to-boost-happiness","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/identify-three-good-things-daily-to-boost-happiness\/","title":{"rendered":"Try identifying \u2018Three Good Things\u2019 each evening to boost happiness"},"content":{"rendered":"
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\"women
People can boost their positive attitudes and resiliency while reducing harmful self-criticism through a daily exercise called \u201cThree Good Things.\u201d Photo: Getty Images.<\/figcaption><\/figure>\n

Is it possible to become a more positive, hopeful person?<\/p>\n

Yes. Research shows that by deliberately focusing on good things in your life<\/a>, you can become happier.<\/p>\n

Embracing optimism and your role in making the world a better place is a valuable tool.<\/p>\n

A simple tool called \u2018Three Good Things\u2019<\/strong><\/h2>\n

Dr. Annie Moore<\/a> helps her patients boost their positive attitudes and resiliency while reducing harmful self-criticism through a daily exercise called \u201cThree Good Things.\u201d<\/p>\n

It\u2019s a simple exercise that can take just a couple of minutes each evening before bed. Highlighting Three Good Things each day can yield long-lasting health benefits.<\/p>\n

Moore is an internal medicine doctor at CU Denver Internal Medicine Group near Denver\u2019s Cherry Creek neighborhood. She is also a Professor of Clinical Practice at the University of Colorado School of Medicine<\/a> and did a fellowship in integrative medicine at the University of Arizona<\/a>. Integrative medicine doctors are trained to focus on the whole person and partner with patients to help them adopt lifestyle changes that can make them healthier.<\/p>\n

\u201cWe look at root causes for health problems, in addition to giving patients a diagnosis and treatment plan. We hope to understand why a patient gets an illness, especially a chronic illness in the first place,\u201d Moore said.<\/p>\n

Researchers in positive psychology tested \u2018Three Good Things\u2019 and it worked<\/strong><\/h2>\n
\"Dr.
Dr. Annie Moore<\/figcaption><\/figure>\n

Moore first learned about the Three Good Things tool when she worked at Duke University Medical Center<\/a>. Experts there encourage health care workers to use Three Good Things to prevent burnout.<\/p>\n

Happiness researcher, Dr. Martin Seligman<\/a>, pioneered and tested the Three Good Things tool. He and his team at the University of Pennsylvania Positive Psychology Center<\/a> did randomized controlled trials to measure the effectiveness of simple interventions that might make people happier. They published their findings<\/a> in 2005 in American Psychologist<\/a>.<\/p>\n

In their experiment, the researchers randomly assigned participants to try one of six interventions including a control group that simply wrote in journals about their childhood. One group did the Three Good Things exercise each evening for one week. Then, researchers measured how all the study participants did over time. One month after the study subjects wrote down their Three Good Things each evening for a week, participants \u201cwere happier and less depressed than they had been at baseline, and they stayed happier and less depressed at the three-month and six-month follow-ups,\u201d the researchers found. Click here to see a video<\/a> in which Seligman describes how Three Good Things works.<\/p>\n

Harsh self-criticism harms health<\/strong><\/h2>\n

Moore started using Three Good Things herself at Duke and brought the practice with her when she came to Colorado in 2015. In addition to benefiting personally, she likes using Three Good Things with patients who are especially hard on themselves.<\/p>\n

\u201cIt\u2019s extraordinarily common that we hear a loud inner critic among our patients,\u201d Moore said. \u201cThrough what they say, they imply, \u2018I\u2019m not good enough. I\u2019m not meeting my own expectations.\u2019\u201d<\/p>\n

And, says Moore, that negativity \u201cimpedes progress\u201d toward improving health.<\/p>\n

\u201cThe more you feel like a failure, the more you\u2019re going to fail. The goal of Three Good Things is to build back confidence and increase motivation to help people feel more empowered to take positive actions in their lives,\u201d Moore said.<\/p>\n

How does Three Good Things work?<\/strong><\/h2>\n

So, how exactly does a person use the Three Good Things tool?<\/p>\n

The concept is easy, and individuals can personalize how they use Three Good Things. The researchers who first tested Three Good Things required study participants to write down three things each evening. By doing the exercise toward the end of the day and before bed, they felt that participants would sleep better.<\/p>\n

Moore doesn\u2019t always write hers down, but when she has in the past, she has enjoyed going back to read previous lists.<\/p>\n

Also, in order to count a deed as one of your Three Good Things, you need to embrace your role as the director of your life.<\/p>\n

\u201cThe core aspect of this is that it\u2019s something we made happen or were actively involved in,\u201d Moore said.<\/p>\n

So, if the sunrise was beautiful, you can enjoy that, but can\u2019t list that as one of your Three Good Things since you didn\u2019t play a role in bringing on a new day or turning the sky pink and orange.<\/p>\n

Not a gratitude journal; Three Good Things requires intention and action<\/strong><\/h2>\n

Moore said some people misunderstand Three Good Things as a gratitude journal or a way to appreciate blessings. Certainly, it\u2019s great to be thankful, but Three Good Things is different.<\/p>\n

\u201cThis requires more intention,\u201d Moore said.<\/p>\n

To be effective, you must recall actions you took, such as: carving out time for exercise, calling a friend, picking up groceries for a neighbor or skipping an unhealthy habit like smoking a cigarette.<\/p>\n

\u201cThe role we have in creating positive choices is a critical aspect of this,\u201d Moore said. \u201cThe empowerment and resiliency benefits come from recognizing our role in how we think and act.\u201d<\/p>\n

Some people only do the exercise for one week, and that\u2019s OK. But for others, it becomes a cherished daily practice.<\/p>\n

\u201cWe see positive outcomes,\u201d Moore said. \u201cThe idea is that once you notice the positive things you do, you\u2019ll choose to do more, and you will see more positive things others do as well. This requires action on a person\u2019s part to see the positive, which is critical to resilience.\u201d<\/p>\n

What if I\u2019m feeling hopeless?<\/strong><\/h2>\n

For anyone who feels they have severe depression, call your doctor or seek immediate help elsewhere. Anyone who is having suicidal thoughts can get help 24\/7 through the National Suicide Prevention Lifeline<\/a> at 800-273-8255.<\/p>\n

For most people, it\u2019s normal to feel somewhat depressed during major life events, natural disasters and pandemics. Using Three Good Things won\u2019t erase sorrows, Moore said. Rather, it\u2019s a practice that can help people cope better.<\/p>\n

\u201cWe can say, \u2018This is terrible and tragic.\u2019 And, at the same time, at the end of each day, we can also say, \u2018There were Three Good Things in which I participated to make my work and the world better.\u2019\u201d<\/p>\n

Who can benefit from Three Good Things?<\/strong><\/h2>\n

Everyone.<\/p>\n

Moore sees some patients who are coping with difficult, genetic health challenges. They sometimes feel hopeless.<\/p>\n

\u201cThey might say, \u2018I have high cholesterol. No matter what, I\u2019m going to have a heart attack and diabetes. I\u2019m going to die young.\u2019\u201d<\/p>\n

Moore tells them that while acknowledging they inherited a tough genetic deck of hands, they can also improve their health and their lives.<\/p>\n

\u201cThey can start to feel more empowered to minimize the genetic impact, understanding the majority of health outcomes are lifestyle-based. A lot of people are defeatist these days. There is a balance between owning health challenges and maximizing our health choices to live the best life we can,\u201d Moore said.<\/p>\n

She also sees patients who have avoided going to a doctor for years because they are embarrassed about their weight or they are dealing with addictions to alcohol or drugs.<\/p>\n

Or, an older patient might be struggling with balance. A patient of any age who has had a tough surgery might be depressed about a difficult recovery.<\/p>\n

For people in these circumstances, one good thing to celebrate can be as simple as getting out of bed.<\/p>\n

And, we can all do good things to fight social isolation.<\/p>\n

\u201cYou can write a note to a friend or arrange an outdoor lunch. Taking the initiative to have some social contact is great,\u201d Moore said. \u201cThe list of ideas for good things is endless.\u201d<\/p>\n

The concept of positive psychology doesn\u2019t mean that you will go around feeling positive all the time.<\/p>\n

\u201cSome people find they are living in one ongoing negative emotional state. It can be great to balance the sadness with positive thinking,\u201d Moore said.<\/p>\n

How long do you have to do Three Good Things?<\/strong><\/h2>\n

In the original clinical trial, study volunteers did the Three Good Things for seven nights in a row. Some continued voluntarily. Even if the participants stopped after a week, the benefits continued. Noticing good things seems to stick with us and improve our attitudes over the long term.<\/p>\n

Do you have to do Three Good Things every day?<\/strong><\/h2>\n

Yes. In order to do the activity correctly, you are supposed to do it every day for at least 7 days in a row.<\/p>\n

Can you pick the same Three Good Things every day?<\/strong><\/h2>\n

No. You need to pick new good things each day.<\/p>\n

Do you have to do Three Good Things before bed?<\/strong><\/h2>\n

Most advocates for Three Good Things say it\u2019s best to do the exercise before bed. Focusing on good things clears your head and drives stress away, thus helping people sleep better. But Moore isn\u2019t a purist. If a patient is a morning person and will be more dedicated to focusing on Three Good Things in the morning, then that can work too, she said.<\/p>\n

What kind of results have doctors seen?<\/strong><\/h2>\n

Seligman\u2019s clinical trial showed that doing Three Good Things resulted in greater happiness as measured six months later. Some medical experts say that using Three Good Things can be as effective as using anti-depressants.<\/p>\n

Moore has seen excellent results among her patients, whether they have naturally sunny dispositions or tend to see the world pessimistically.<\/p>\n

\u201cEveryone can see the world in a more positive way. Hope and confidence overlap,\u201d Moore said.<\/p>\n

\u201cYou can do this on your own. You can do it with your family. It\u2019s not going to make bad things go away. But, it does help you cope better with them.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Is it possible to become a more positive, hopeful person? Yes. Research shows that by deliberately focusing on good things in your life, you can become happier. Embracing optimism and your role in making the world a better place is a valuable tool. A simple tool called \u2018Three Good Things\u2019 Dr. Annie Moore helps her […]<\/p>\n","protected":false},"author":2123,"featured_media":34297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9045,4860,351],"class_list":["post-34295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-coronvirus","tag-covid-19","tag-primary-care"],"acf":[],"yoast_head":"\nIdentify 'Three Good Things\u2019 daily to boost happiness - UCHealth Health<\/title>\n<meta name=\"description\" content=\"People can boost their positive attitudes and resiliency while reducing harmful self-criticism with the "Three Good Things" daily exercise.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/identify-three-good-things-daily-to-boost-happiness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Try identifying \u2018Three Good Things\u2019 each evening to boost happiness\" \/>\n<meta property=\"og:description\" content=\"People can boost their positive attitudes and resiliency while reducing harmful self-criticism with the "Three Good Things" daily exercise.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/identify-three-good-things-daily-to-boost-happiness\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-27T16:00:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-27T16:04:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2020\/09\/11084047\/Three-Good-Things-tiny.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Katie Kerwin McCrimmon, UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Katie Kerwin McCrimmon, UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/identify-three-good-things-daily-to-boost-happiness\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/identify-three-good-things-daily-to-boost-happiness\\\/\"},\"author\":{\"name\":\"Katie Kerwin McCrimmon, UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/d43cd81d6f8e440a3e496f8a012c68e9\"},\"headline\":\"Try identifying \u2018Three Good Things\u2019 each evening to boost happiness\",\"datePublished\":\"2025-10-27T16:00:12+00:00\",\"dateModified\":\"2025-10-27T16:04:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/identify-three-good-things-daily-to-boost-happiness\\\/\"},\"wordCount\":1668,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/identify-three-good-things-daily-to-boost-happiness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2020\\\/09\\\/11084047\\\/Three-Good-Things-tiny.webp\",\"keywords\":[\"coronvirus\",\"COVID-19\",\"Primary care\"],\"articleSection\":[\"Healthy living\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/identify-three-good-things-daily-to-boost-happiness\\\/\",\"url\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/identify-three-good-things-daily-to-boost-happiness\\\/\",\"name\":\"Identify 'Three Good Things\u2019 daily to boost happiness - 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