To spread Mad love requires some positive thinking. Our world feels… well not so positive lately. This exercise called Three Good Things comes from a course that I am taking called the Science of Happiness. The goal is to strengthen our positivity muscles. And just like biceps the more you exercise them, the more refined they become. Ripped positive muscles make spreading some mad love so much easier.
Give it a whirl and let me know how it goes for you.
3 Good Things
Time Required: 10 minutes/day
How to Do It
Each day, write down three things that went well for you that day, and provide an explanation for why they went well. It is important to create a physical record of your items by writing them down; it is not enough simply to do this exercise in your head. The items can be relatively small in importance (e.g., “my coffee was perfect this morning”) or relatively large (e.g., “I hit my goal of ____”). To make this exercise part of your daily routine, some find that writing before bed is helpful.
As you write, follow these instructions:
- Give the event a title (e.g., “co-worker complimented my work on a project”)
- Write down exactly what happened in as much detail as possible, including what you did or said and, if others were involved, what they did or said.
- Include how this event made you feel at the time and how this event made you feel later (including now, as you remember it).
- Explain what you think caused this event—why it came to pass.
- Use whatever writing style you please, and do not worry about perfect grammar and spelling. Use as much detail as you’d like.
- If you find yourself focusing on negative feelings, refocus your mind on the good event and the positive feelings that came with it. This can take effort but gets easier with practice and can make a real difference in how you feel.