"I've always wanted to keep a journal but I've never been able to do it consistently - despite knowing there are so many mental health benefits, and despite being a writer myself. I just haven't found a way to start journaling, let alone make it stick. Things changed, though, when I came across an Instagram reel by Charlotte Spillane, an anxiety hypnotherapist and psychotherapist."
"In the video, she notes 10 simple habits "that feel like a warm hug when you're running on empty." (Am I running on empty? Often.) As I read, Spillane's first suggestion caught my attention: "Write down three things that went well today." Okay, that's a kind of journaling I could see myself doing. So I decided to try it out."
"The "three good things" method is as simple as it sounds: Write down three good things that happened each day. In her Instagram video caption, Spillane explains, "Even on rubbish days, your brain needs evidence that good things happen. This rewires your brain to notice positives instead of just problems." This method seemed like a low-lift "journaling" technique that wouldn't feel like yet another to-do on my list."
Many people struggle to start or maintain a journaling habit despite known mental health benefits. The three good things method asks to write down three positive events each day, providing low-effort gratitude journaling that helps the brain collect evidence of positive experiences. Regular practice helps rewire attention toward positives, improves mood, and reduces focus on problems. The method works even on difficult days by prompting recognition of small positives. The approach feels manageable, avoids becoming another task, and can deliver psychological benefits from a brief, consistent daily routine.
Read at Apartment Therapy
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