Three Good Things Journal
A 7-day fillable journal for the 'three good things' practice: recording three positive events each evening and reflecting on why they happened.
2-page fillable PDF · US Letter (prints on A4) · Positive psychology · Gratitude
- Approach / concern
- Universal
- Technique
- Positive psychology · Gratitude
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Three Good Things Journal?
The ‘three good things’ (or ‘what went well’) exercise asks people to write down three things that went well each day and explain why. It is one of the most widely studied positive psychology interventions.
Why it works
In a randomized controlled trial, writing three good things each night for a week increased happiness and reduced depressive symptoms for six months (Seligman et al., 2005). Gratitude journaling more broadly is linked with greater wellbeing (Emmons & McCullough, 2003).
When to use it
- Low mood and negativity bias
- Stress and burnout
- Maintenance after depression treatment
- Teens and adults building wellbeing
How to use it in session
- Explain the negativity bias and the purpose of the practice.
- Ask the client to write before bed for one week.
- Encourage small, specific entries.
- Review what the client noticed.
- Continue a few times per week if helpful.
Clinician tips
- Specific is better than general.
- The ‘why’ reflection matters; don’t skip it.
- If it feels forced, try fewer days per week.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Does it have to be three things?
Three is the research-tested number, but the habit of noticing matters most.
What if nothing good happened today?
Look for small things: a meal, a kind word, a moment of rest. These count.
References
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
