I discovered a simple exercise that can help us with our mental well-being and happiness. I’ve mentioned it before, but want to give more information about where I found it and how it works.

I learned about this simple practice called the “What-Went-Well Exercise” or “Three Blessings” in a book called Flourish: A Visionary New Understanding of Happiness and Well-being written by Martin E. P. Seligman, Ph.D., who is the director of University of Pennsylvania’s Positive Psychology Center. According to Seligman:

“We think too much about what goes wrong and not enough about what goes right in our lives. Of course, sometimes it makes sense to analyze bad events so that we can learn from and avoid them in the future. However, people tend to spend more time thinking about what is bad in life than is helpful. Worse, this focus on negative events sets us up for anxiety and depression. One way to keep this from happening is to get better at thinking about and savoring what went well.”

Here’s how the exercise works:

“Every night for the next week, set aside ten minutes before you go to sleep. Write down three things that went well today and why they went well,” Seligman wrote. “You may use a journal or your computer to write about the events, but it is important that you have a physical record of what you wrote. The three things need not be earthshaking in importance. (“My husband picked up my favorite ice cream for dessert on the way home from work today”), but they can be important (“My sister just gave birth to a healthy baby boy”).“Next to each positive event, answer the question “Why did this happen?” For example, if you wrote that your husband picked up ice cream, write “because my husband is really thoughtful sometimes” or “because I remembered to call him from work and remind him to stop by the grocery store.” Or if you wrote, “My sister just gave birth to a healthy baby boy,” you might pick as the cause “God was looking out for her” or “She did everything right during her pregnancy.”

According to Seligman, he used the Three Blessings exercise with his students and patients. He discovered after six months, it was as effective as anti-depressants. I’m trying to be consistent with my gratitude journal and include Three Blessings.

What practices do you follow for better mental health and happiness?

Would you consider trying Three Blessings?