One simple exercise from the field of Positive Psychology that research has found to increase happiness is the "three good things" exercise. Here is the exercise:
Every night for the next week, before bed, write down three good things that happened that day and why they happened.
For example:
"My boyfriend bought me home ice cream after work." Why did this good thing happen to me? "Because he is thoughtful" or "Because I asked him for it."
"I received positive feedback from my supervisor on a draft of my thesis I showed her." Why did this good thing happen to me? "Because I worked really hard on that draft" or "Because she is encouraging."
"I discovered a beautiful garden near my house." Why did this good thing happen to me? "Because I made time to go for a walk" or "Because there are a lot of beautiful places in this city."
The three good things exercise is founded in the idea that we spend too much time in our lives focusing on the things that have gone wrong, and not enough time focusing on what has gone right. Such negative overthinking can place us at risk for developing depression and anxiety, and can slow down recovery if you are experiencing those illnesses. Studies have shown the three good things exercise produces lasting increases in happiness for up to six months. Give it a go and notice what happens to your mood!
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