Practices to foster daily gratitude

The 'Three Good Things' exercise is a widely applied positive psychology tool recognized for its effectiveness in cultivating gratitude and improving overall well-being.

This technique, along with the practice of keeping a gratitude journal, offers a simple yet powerful way to focus attention on the positive aspects of life.

The Gratitude Journal. A Personal Record

Keeping a gratitude journal is a personal practice that consists of dedicating a few minutes each day, preferably at night before going to sleep, to write about those things for which one feels grateful.

This exercise may seem simple, but its impact on well-being has been documented in numerous research studies.

It is recommended to use a notebook that is pleasant, to make the practice a special moment.

The key is perseverance and the intention to recognize and appreciate the positive aspects, no matter how small.

The "Three Good Things" Technique

This specific technique, often integrated into the gratitude journal, consists of identifying and writing down three good things that have happened during the day.

They do not need to be extraordinary events; they can be simple moments, kind gestures, or anything that has generated a positive feeling.

Along with each "good thing," one is encouraged to briefly reflect on why that positive event happened, what meaning it has for the person, how oneself or others contributed to it, what has been learned, and how one might have more of it in the future.

This reflection adds depth to the exercise, and it is not about writing a long essay. Rather, it is about brief and meaningful annotations.

Benefits and Practical Application

Performing this exercise daily for a period of time, such as a couple of weeks, has been shown to help experience greater well-being.

Consistency is important. Although at first it may be a little difficult to identify these moments, with practice we develop a greater sensitivity to recognize the good that surrounds us.

In the family context, these practices can be adapted, for example, through a "gratitude jar", where each family member writes on slips of paper things for which he or she is grateful and deposits them in the jar.

On special dates, these slips of paper can be read, reviving positive emotions and strengthening family ties.

These practices help counteract the brain's natural negativity bias, training it to focus on and appreciate the positive aspects of life, which in turn fosters greater happiness and satisfaction.