Three good things: the five-minute gratitude habit
Writing down small wins trains your attention, gently, toward what's going right.
Our brains are wired to notice threats first. That kept our ancestors alive, but it can tilt an ordinary day toward worry.
In the 'three good things' exercise, you write down three things that went well each evening and why they happened. Studies have found small but real improvements in wellbeing, and the effect seems to build with practice.
The things can be tiny: a warm loaf from the bakery, a message from a friend, the light at 5 p.m. The point is noticing.
Try this
- Keep a notebook by your bed, not an app.
- Write three things and one line on why each happened.
- Try it for two weeks before deciding if it works for you.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.