As featured in The i Paper 07/03/2025
20 life skills you can learn in under 20 minutes
How to improve your mood
Paying attention to the positive aspects of life is a simple exercise that can lead to immediate and lasting change in mood. People tend to focus more on the negative, and while negative emotions are important for growth, this focus can be draining and impact wellbeing. Taking just 10 minutes a day to consciously acknowledge positive moments can help shift our mindset towards a more optimistic outlook. Even during difficult times, noticing the good can strengthen our ability to cope.
A great way to start is with the 3 Good Things exercise! At the end of the day, perhaps as you are getting into bed, you can:
1. Think about three things that went well for you today.
2. Write them down.
3. Reflect on each thing. How this make you feel at the time? How you feel about it now? Why you think this good thing happened?
Your 3 Good Things can be anything that brought you happiness – whether it’s a big success at work or a great cup of tea.
Practising 3 Good Things daily will bring the most benefits. To help make this a happy habit, you can pair it with a small but meaningful reward after each day of reflection. Over time, this simple exercise can help you focus on the positives, improving both mood and overall wellbeing.
You can try this and other Positive Psychology activities with the Happy Habits Box.
Emma Palmer-Cooper 