In our fast-paced world, it’s easy to get caught up in negativity and stress. But what if there was a simple, evidence-backed technique that could boost your mood and overall well-being in just a few minutes a day? Enter the “What Went Well” exercise, also known as “Three Good Things,” a powerful tool from the field of positive psychology.
What is the “What Went Well” exercise?
The “What Went Well” exercise is a gratitude practice developed by Dr. Martin Seligman, often called the father of positive psychology. The concept is beautifully simple: at the end of each day, reflect on three things that went well and why they went well. This practice helps shift your focus from negative experiences to positive ones, training your brain to notice and appreciate the good in your life.
How to do it:
1. Set aside 5-10 minutes each night, ideally before bed.
2. Write down three things that went well during your day. They can be big achievements or small pleasures.
3. For each positive event, reflect on why it happened and what it means to you.
4. Do this consistently for at least a week, but aim for longer to see more significant benefits.
Example entries:
– “I had a great conversation with my colleague today. It went well because I made an effort to listen actively and share my own experiences.”
– “I enjoyed a delicious homemade meal. It went well because I took the time to plan and prepare it with care.”
– “I completed a challenging work project on time. It went well because I broke it down into manageable tasks and stayed focused.”
The Science Behind the “What Went Well” Exercise:
This simple practice is backed by impressive scientific evidence. Multiple studies have shown its effectiveness in improving mood, reducing depressive symptoms, and increasing overall life satisfaction.
A landmark study by Seligman and colleagues in 2005 found that participants who did the “What Went Well” exercise for one week showed increased happiness and decreased depressive symptoms for up to six months. This is a remarkable long-term effect for such a brief intervention.
Another study published in the Journal of Clinical Psychology in 2006 found that this exercise led to significant increases in happiness and decreases in depressive symptoms compared to a control group. The benefits were still evident at a one-month follow-up.
A 2012 study in the journal Psychotherapy and Psychosomatics demonstrated that the exercise was effective in reducing depressive symptoms in patients with major depressive disorder, suggesting its potential as a complement to traditional therapies.
Why it works:
1. Counteracts negativity bias: Our brains are wired to focus on threats and negative experiences. This exercise helps balance that tendency by actively noticing positive events.
2. Increases gratitude: Regularly acknowledging good things fosters a sense of appreciation for life’s blessings, big and small.
3. Improves self-esteem: Recognizing your role in positive outcomes can boost confidence and self-worth.
4. Enhances optimism: Training yourself to notice good things can lead to a more positive outlook on life.
5. Promotes better sleep: Ending your day on a positive note may help you relax and sleep better.
Tips for success:
– Be specific: Instead of “I had a good day,” write “I received praise from my boss for completing the project ahead of schedule.”
– Vary your entries: Try to focus on different aspects of your life each day.
– Be consistent: Make it a daily habit for best results.
– Involve others: Share the exercise with family or friends to amplify its effects and strengthen relationships.
– Don’t force it: If you’re struggling to find three things, it’s okay to write just one or two. The goal is to shift your perspective, not create stress.
Incorporating the “What Went Well” exercise into your daily routine is a small investment of time that can yield significant returns in happiness and well-being. It’s a powerful reminder that even on difficult days, there are always moments of goodness to be found and appreciated.
As with any mental health practice, it’s important to remember that while the “What Went Well” exercise can be beneficial for many people, it’s not a substitute for professional help if you’re dealing with serious mental health issues. Always consult with a qualified mental health professional if you have concerns about your psychological well-being.
Why not give it a try? Start your “What Went Well” journal today and see how this simple practice can transform your outlook on life.