Write Down 3 Good Things Before Bed

The Problem

You lie in bed ruminating on what went wrong today. Your mind focuses on negatives.

The Hack

Before sleep, write down 3 good things that happened today. They can be small: good coffee, a nice conversation, sunshine. Include WHY each good thing happened.

Why It Works

Dr. Martin Seligman's research shows that this exercise, done for just 2 weeks, significantly increases happiness and decreases depression for up to 6 months. Writing 'why' deepens the positive neural pathway.

Pro Tips

• Can be tiny: 'The weather was nice,' 'My coffee was good'
• Include WHY it happened — this deepens the positive association
• Takes 2-3 minutes
• Studies show effects lasting 6+ months after just 2 weeks of practice