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Three Blessings Exercise

Three Blessings Exercise

(Developed by Martin Seliman)

Instructions :

One of the positive interventions that has now become a classic in positive psychology, is the three blessings exercise, also known as the three good things exercise. And this was developed by Martin Seligman. The instructions are simple. But the effects can be surprisingly strong. So here they are. Every night for a week, before you go to bed, write down three good things that happened that day, and why they happened. For many of us, the things we think about before we go to bed revolve around the things that didn't go so well that day, or maybe the things we didn't even get done that day. This intervention focuses specifically on acknowledging the positives more in our life.

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Summary: Take a few minutes to reflect on your actions in this exercise. Write down any insights, changes, or takeaways you have experienced below.


Next challenge: Having successfully completed this exercise for 7 days, challenge yourself to do this exercise for a month. Journal your results. At the end of the month again summarize your experience with the exercise.

You can download a copy below

Three Blessings Exercise
Download PDF • 52KB

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