😌 The 'Three Good Things' Technique for Daily Serenity! (Science-backed)
Easy Ways to Rewire Your Brain for Joy
👩🏫 What you will learn today:
😮💨 The 'Three Good Things' Technique for Daily Serenity! (Science-backed)
🎧 You're Dead To Me podcast Makes Aztec History Fun
📚 Book of the week: Over the Edge of the World: Magellan's Terrifying Circumnavigation of the Globe
🐶 20 minutes of Adorable Puppies video
⏱ Reading time: approximately 7 minutes.
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😊 Happiness hack
Quick and Powerful: The 'Three Good Things' Technique for Daily Serenity! (Science-backed)
The "Three Good Things" exercise is deceptively simple: before going to bed each night, take a few moments to recall three positive experiences from the day. These experiences can be anything, big or small, that brought a smile to your face, a sense of gratitude, or a feeling of accomplishment. Write down these three things and, if possible, reflect on why they made you happy. This practice cultivates a positive mindset and shifts our focus from negative aspects of life to the positive moments that bring us joy.
The Science Behind "Three Good Things"
Clinical research has shown that engaging in the "Three Good Things" exercise has several positive effects on happiness and overall well-being. Let's delve into some studies that back up its efficacy:
Positive Psychology Interventions and Well-Being A study published in the Journal of Happiness Studies (Seligman et al., 2005) found that positive psychology interventions, including the "Three Good Things" exercise, significantly improved well-being and happiness levels. Participants who practiced this exercise for just one week reported increased positive emotions and reduced feelings of depression and anxiety.
Long-Term Happiness A longitudinal study published in the Journal of Personality and Social Psychology (Otake et al., 2006) followed individuals practicing the "Three Good Things" exercise over a period of six months. The researchers observed that participants experienced lasting increases in happiness and well-being. The exercise seemed to strengthen their ability to focus on positive aspects of life, even in challenging times.
Reduction in Stress and Worry A study published in the Journal of Positive Psychology (Layous et al., 2013) explored the effects of the "Three Good Things" exercise on stress reduction. Participants who engaged in the exercise for one week reported lower levels of stress and worry compared to those who didn't practice it.
The Mechanism Behind "Three Good Things"
The "Three Good Things" exercise works by tapping into the concept of positive reinforcement and cognitive reframing. Repeatedly focusing on positive experiences rewires our brain to notice and appreciate the good in our lives. It creates a positive feedback loop, leading to an increased sense of gratitude, resilience, and overall happiness.
Let’s start now !
The "3 Good Things" exercise, combined with quick and easy action steps on iOS and Android devices, provides a powerful daily ritual for cultivating gratitude and positivity. Let's explore how to take action immediately and embark on a journey to greater happiness and fulfilment.
🗒️ Open a New Note
Create a new note and add an engaging title like "🤩 3 Good Things of the day 🤩." Using emojis adds a fun and uplifting touch to the exercise. You can use Apple notes or Google keep
📌 Pin It to the Top
Ensure easy access to your "3 Good Things" note by pinning it to the top of your notes list marking as your favourite. This way, it will be the first thing you see when opening the app, serving as a reminder to practice the exercise daily.
✍️ Start Writing, add pictures or even a doodle
Each day, take a moment to jot down three positive experiences from your day. These can be simple pleasures, acts of kindness, achievements, or moments that made you smile. Reflect on why they brought you joy and gratitude.
🔔 Set a Daily Reminder
To make the exercise a habit, set a daily reminder on your device to prompt you to write in your "3 Good Things" note. Whether it's before bedtime or during dinner, find a time that works best for you.
😊 Feel the effects after a week
Experience the positive impact on your happiness and well-being as you engage in the "3 Good Things" exercise consistently for just one week. You may notice increased positive emotions and a reduction in stress during this time. By focusing on three good things each day, you can cultivate a more optimistic outlook and a deeper appreciation for life's blessings, contributing to a sense of fulfilment and joy in your daily experiences.
📚 Book of the week: Over the Edge of the World: Magellan's Terrifying Circumnavigation of the Globe
I recently had the pleasure of reading this captivating book during my trip to Egypt, and I can't recommend it enough. It is an absolute page-turner that immerses you in the thrilling journey of Magellan's historic circumnavigation. Once you start delving into this fascinating historical account, you won't be able to put it down.
"Over the Edge of the World: Magellan's Terrifying Circumnavigation of the Globe" is a gripping account of Ferdinand Magellan's historic journey to circumnavigate the world.
The astonishing tale of the first sea voyage to circumnavigate the entire globe. Magellan’s dramatic maritime expedition in 1519 discovered the straits that enabled Europe to trade with the Eastern spice islands and changed the course of history.
In an era of intense commercial rivalry between Spain and Portugal, Ferdinand Magellan, a Portuguese navigator sailed to explore the undiscovered parts of the world and claim them for the Spanish crown in one of the largest and best-equipped expeditions ever mounted in the Age of Discovery.
Some key learnings from this historic journey
Courage and Determination: Magellan and his crew exhibited immense courage and determination in undertaking the perilous journey to circumnavigate the globe. Their unwavering commitment to the mission showcases the power of human resolve in the face of adversity.
Visionary Leadership: Magellan's leadership was instrumental in keeping his crew motivated and united during the daunting voyage. His ability to navigate uncharted waters and lead the expedition with a clear vision exemplifies effective leadership in challenging circumstances.
Exploration and Discovery: The book highlights the spirit of exploration that drove Magellan and his crew to embark on a historic expedition. Their discoveries and encounters with new lands and cultures expanded the world's knowledge and contributed to the advancement of global geography.
Human Endurance: The journey tested the limits of human endurance as the crew faced harsh conditions, hunger, and constant danger. It showcases the resilience of the human spirit and the ability to overcome extreme challenges.
Legacy and Impact: Magellan's circumnavigation had a profound and lasting impact on navigation, trade, and the understanding of the world. It reflects on the legacy of the expedition and its influence on subsequent explorations and historical events.
Cultural Exchange: The encounters with various indigenous peoples during the voyage provided opportunities for cultural exchange and understanding. The book emphasises the importance of respecting and learning from different societies.
Exploration Ethics: The author delves into the ethical questions raised by exploration, including interactions with native populations and the consequences of European expansion into new territories.
🎧 You're Dead To Me podcast Makes History Fun
With its sharp humour and energetic pace, the BBC podcast You're Dead To Me brings history to life. Comedian Greg Jenner and expert guests bust historical myths in entertaining 30-minute episodes. The Aztec episode is a standout - historian Dr. Camilla Townsend helps Jenner get past stereotypes and explore the complex, adaptive nature of Aztec civilization.
Their banter is fun and insightful, stripping away misconceptions about the Spanish conquest. Whether you're a history lover or new to the topic, You're Dead To Me delivers an accessible blast of historical truth with plenty of laughs. Don't miss the Aztec episode!
🐶 20 minutes of Adorable Puppies video
There's nothing else to it! Just twenty minutes of adorably fluffy puppies video!
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✨Wishing you an amazing week until next time!
Gaël