Hey Austin! The “Three Good Things” practice is a simple yet powerful tool from positive psychology that’s been scientifically shown to boost happiness, reduce stress, and rewire your brain for optimism—perfect for Gen Z and millennials navigating the hustle of Austin life. Try this gratitude tool to enhance your happiness.

Three Good Things”? What the Heck is That?: A Kind of Gratitude Journaling

At its core, Three Good Things is a daily gratitude journaling exercise. Each night, you write down three positive things that happened during your day, and reflect briefly on why they happened (What I did and what had to happen for this positive to occur.) These can be big wins (“I got the job!”) or small joys (“The barista remembered my name”). The key is consistency and intentional reflection. 

• Time required: ~10 minutes per day

• Duration: At least one week (but ongoing is better)

• Format: Journal, notes app, voice memo—whatever works for you

It Works? How Come?: The Science Behind It

So now you know what it is and its a pretty simple practice, now how does it help? Our brains are wired to focus on the negative—a survival mechanism known as the negativity bias. But research from Dr. Martin Seligman and others in the field of positive psychology shows that we can train our minds to notice the good.

Here’s what studies have found:

• Increased happiness: Participants who practiced Three Good Things for just one week reported significantly higher levels of well-being—even six months later.

• Reduced depression and burnout: Especially helpful for those feeling overwhelmed or emotionally drained.

• Greater resilience and optimism: You start to see yourself as an active agent in your own joy, not just a passive observer.

“I’m Young, I’m Grinding, Why Do I Care?”: An Emotional Resilience Tool

Whether you’re grinding through tech gigs, launching a startup, or soaking up the creative energy of South Congress, life in Austin can be exhilarating—and exhausting. Three Good Things offers a low-effort, high-impact way to:

• Combat burnout from hustle culture

• Stay grounded in a city that’s always on the move

• Build emotional resilience in the face of uncertainty (hello, housing market and job uncertainty)

Plus, it’s totally customizable. Want to pair it with a sunset walk around Lady Bird Lake or a journaling session at your favorite East Side coffee shop? Go for it.

“You Said it Can Help My Heart, Prove It!” Cardiovascular Benefits of Gratitude Practices

So we know it is a good tool to help with emotional resiliency, but what about heart health? Here are some empirical findings:

• Improved heart rate variability (HRV): Practicing gratitude, including the “Three Good Things” exercise, has been linked to higher HRV, a marker of better autonomic nervous system balance and heart health.

• Reduced inflammation: Gratitude interventions may lower inflammatory markers like C-reactive protein (CRP), which are associated with heart disease risk.

• Better sleep and mood: Participants who regularly practiced gratitude reported improved sleep quality and reduced symptoms of depression and anxiety—factors that indirectly benefit heart health by lowering stress and improving recovery.

Lets Do it!: Start Tonight with the Three Good Things exercise

1. Grab a notebook or open your Notes app
2. Write down three good things that happened today
3. Reflect on why each one happened—what did you do to make it possible?

Example:

• “I had a great convo with my roommate.” → Because I made time to ask how her day was.

• “I found a new taco truck.” → Because I took a different route home.

• “I felt confident in my meeting.” → Because I prepped ahead of time.

Final Thought

In a world that often feels chaotic, Three Good Things is a radical act of self-care. It’s not about ignoring the hard stuff—it’s about noticing the good, even when it’s small. And in a city like Austin, where creativity and connection thrive, there’s always something worth celebrating.

There are many ways to tap into Gratitude. How about trying this for a week and see what shifts? I’d love to hear what you discover.