Three Good Things
A free 21 day guide for noticing what's good in your everyday life
Some of the best moments in a day are the small ones:
The first sip of a hot drink, the way the light comes through the window,
a hug from a loved one, a kind word from someone.
They're easy to rush past.
Three Good Things is a gentle daily practice to help you notice them, and let them land. Three small good things a day, and a short pause. A few quiet minutes, just for you.
Use this free guide each day to anchor yourself in a simple practice.
Start any day that suits you
Nothing to get right
Nothing to catch up on if you miss a day
Big moments count, and so do the small ones
What you'll get:
Your free guide is a printable PDF booklet you can write in, with a gentle prompt for each of the 21 days to help a new habit take root and build a more positive outlook, one small moment at a time.
Inside you'll find:
A simple question to start each day, so you never have to wonder what to write
Space to note your three good things, just a line or two each
A short pause to notice where you feel the good in your body, not just your mind
Gentle check-ins along the way, so you can look back and see what, if anything, has shifted
Ideas and examples to make it easy from the very first day
Many people like to do this in the evening, looking back over the day, but any time that suits you works.
There's space to write your three good things each day, and many people find that seeing them on the page helps the habit stick. If writing isn't for you, that's completely fine. Simply bringing three good moments to mind and letting yourself enjoy them again works well too.
It can take as little as a few minutes or longer if you want time to reflect on things.
Why it works:
Three Good Things is one of the most researched practices in positive psychology. In a well-known study, people who wrote down three good things each day for just one week felt measurably happier, and that lift was still there six months later. It isn't about forcing yourself to feel grateful or ignoring what's hard. It's simply a way of helping your attention rest on what's already good, a little more often.
Ready for Your Free Guide?
Your Three Good Things Guide
Fill in your details below and it will be on its way to you.
Hi, I'm Mel Rowland
Resilience Coach - Somatic Trauma Informed Practices
I help women in midlife build the capacity to handle stress and hard things, through nervous system-based coaching. What I've come to understand, through my training and my own life, is that how we feel doesn't only live in the mind. It lives in the body too.
This practice is part of my everyday life. Through the day, I try to pause and notice the small good moments as they happen. A hug from one of my kids, the way the light looks in the morning, a message from a friend. Then at the end of the day, I take a few minutes to look back on them.
Three small good things a day, and a few minutes just for you. I'd love you to join me.