The Small Exercise That’s a Powerful Mood Booster: Gratitude Lists
One of the most effective yet simple psychological exercises for boosting mood is writing down things that went well in your day. Known by many names—such as "three good things," "three blessings," or a gratitude list—this technique is supported by a wealth of psychological research. It involves taking a few minutes each evening to reflect on the day, write down three positive experiences, and then think about why they made you feel good.
These positive moments can be as small as enjoying a nice conversation with a friend or as significant as achieving a long-term goal like passing an important exam. Regardless of their scale, the key is to recognize and appreciate them.
How It Works: Reversing Our Natural Bias Toward Negativity
One of the reasons this exercise is so powerful is that it counters our natural tendency to focus on the negative. Humans have an evolutionary predisposition to remember negative experiences more vividly—this survival instinct helped our ancestors stay alert to potential threats. For example, while we might overlook the small cat walking by us, we’d immediately notice a lion, which could pose a threat.
However, in today’s world, where negative news is omnipresent and easily accessible, this bias can overwhelm us. The "three good things" exercise helps us shift focus from what’s wrong to what’s right, training the brain to notice and remember positive events.
Proven Benefits for Mood and Well-being
The benefits of practicing gratitude through this simple exercise are well-documented. A 2005 study by psychologists Martin Seligman and Chris Peterson found that people who practiced writing down three good things daily reported an increase in happiness and a decrease in depressive symptoms. These improvements lasted for up to six months.
Participants in the study who didn’t perform the gratitude exercise showed only temporary happiness boosts and no long-term improvements. This highlights the lasting impact of regularly acknowledging the positive moments in life.
Not Just for Easy Days
While this exercise is especially effective when life is going well, it can also help during difficult times. A 2021 meta-analysis confirmed that people with depression found it beneficial, although some cultures may not embrace the practice as easily. For example, teens in India, where education often centers on written assignments, didn’t find the exercise as helpful, possibly viewing it as another task.
However, for many, focusing on small positive moments can provide relief from the gloom, even during tough times. During the Covid-19 pandemic, for example, the practice of listing small joys—like a walk in the park or enjoying a meal—helped many cope with the isolation and stress of lockdowns.
A Habit That Can Transform Your Outlook
Over time, the habit of reflecting on positive moments becomes ingrained, turning each day into an opportunity to find something worth celebrating. For instance, you might find joy in a surprise lunch out or even the sight of a blooming flower in your garden.
It’s a free, low-effort strategy that can enhance your mood and mental resilience. While it’s not a cure-all for every individual or every situation, giving the gratitude list exercise a try might just help brighten your day. And if it doesn't work right away, it’s still a helpful tool to keep in your well-being arsenal for whenever you need it most.