Three Good Things
In the evening, write down three good things from your day and reach out to one person.
For people whose days blur together. In the evening you write down three good things from the day, and during the day you briefly reach out to one person, about five minutes in total.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Evening
- 18:00Reach out to one person2 min · Mind · Every day
When you are heading home from work or cooking dinner, text or call one person you haven't heard from in a while. Two minutes is enough.
Relationships. Strong social relationships are linked to roughly a 50% higher likelihood of survival (Holt-Lunstad et al. 2010).
Night
- 22:30Write down three good things3 min · Mind · Every day
When you sit down on the bed, write down three things that went well today or made you glad, with half a sentence on why for each. 1 to 3 minutes is enough; adjust the time to suit you.
Modest, but cheap. According to a meta-analysis, the effect of gratitude journaling is small; the authors themselves call it modest. But it only takes a few minutes (Cregg and Cheavens 2021).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
The program offers writing down three good things as a small practice with a modest effect, not as treatment.
Reaching out to one person is part of the program because strong relationships are linked to a longer life (an association, not proof of cause).
Writing is tied to the same evening moment, because a habit forms through repetition on the same cue.