Three Blessings Exercise: Cultivating Gratitude and Well-Being

The Three Blessings Exercise (Seligman et al., 2005) serves as a reminder to cultivate gratitude and reconnect with the positive aspects of our lives. This exercise entails writing down three things that went well and reflecting on these things at the end of each day.

It is not about denying those things in our life that we want to change, but about broadening our vision and getting in touch with the blessings that are already in our life and that we appreciate.

Here's how it works:

1. Reflect on Your Day: During the next week (7 days), every night before going to sleep you will write down three things that went well during the day. These things can be simple and ordinary (e.g. as soon as I arrived at the bus stop, the bus arrived; I passed an exam; the waitress at the bar said good morning to me; a friend told me a good story, etc...)

2. What you appreciate: Think carefully about what you appreciate about each situation, what makes the situation a blessing, something you are genuinely thankful for in your life.

3. Why it is significant to you:Take some time to reflect on these points and why you feel grateful about them.

By regularly engaging in this practice, you may experience the following positive effects:

1. Gratitude and Appreciation: The exercise invites you to focus on the positive aspects of your life, shifting your attention away from negativity or stress. Cultivating gratitude has been linked to increased happiness, improved relationships, and reduced anxiety.

2. Perspective and Resilience: Acknowledging your blessings reminds you that even in challenging times, there is still goodness in your life. This realization can provide a broader perspective and enhance your ability to cope with difficulties, promoting emotional resilience.

3. Mindfulness and Presence: The exercise prompts you to be fully present in the moment, helping you to savor the positive experiences and build a stronger connection with the here and now.

Remember, the Three Blessings Exercise is not just a one-time practice but a habit to be developed. Over time, as you train your mind to notice and appreciate the blessings around you, you will find that gratitude becomes an inherent part of your daily life.