A Simple Way to Practice Gratitude (That Actually Works)

You’ve probably heard it before:

“Practice gratitude”

From therapists, podcasts, social media…everywhere.

And if you’re like most people, it can start to feel a little cliché, or even annoying.

Not because it’s wrong,

But because no one really shows you how to do it in a way that actually works.

A Different Approach

There’s a simple exercise from positive psychology called,

“Three Good Things”.

It’s been studied quite a bit, and the results are pretty consistent:

People who do this for just one week tend to experience:

• increases in positive emotions

• decreases in anxiety, sadness, and depression

And those effects can last for months after.

How It Works

At the end of each day, write down:

Three things that went well, and spend a few minutes writing about each one in detail.

Not just listing them.

Actually writing:

• What happened

• How it made you feel

• Why you think it happened

What Counts

It doesn’t have to be anything big.

It could be:

• A good conversation

• Getting outside

• Following through on something small

• A moment you handled differently

If It Feels Difficult

That’s normal.

Most people’s attention is trained toward what’s wrong, so when you try this, your mind might go blank.

That doesn’t mean nothing good happened,

It just means you’re not used to looking for it yet.

Start small.

Why This Matters

This isn’t about forced positivity.

It’s about shifting your attention just enough to see a more accurate picture of your life.

Want Support?

This is a tool I often use with clients working through anxiety, depression, and feeling stuck.

If you want help applying this in your own life, I offer therapy in Kailua-Kona and telehealth across Hawai‘i.

If you want a simple structure to follow, I’ve put together a more detailed version of this exercise you can use: Download Three Good Things: A Simple Daily Exercise for Anxiety and Mood