Harnessing the Power of Gratitude: The "What Went Well" Exercise by Martin Seligman

In the realm of positive psychology, few exercises are as transformative and well-researched as Martin Seligman's "What Went Well," also known as the "Three Good Things" exercise. This simple yet impactful practice invites individuals to reflect on and document three positive experiences from their day—and, crucially, to explore why these events occurred. The result? A profound shift in mental well-being and a toolkit for cultivating a happier, more fulfilling life.

The Science Behind "What Went Well"

Seligman and his colleagues have extensively studied the psychological benefits of this exercise, demonstrating its remarkable ability to boost happiness and reduce depressive symptoms. The positive effects can last up to six months after consistent practice (Seligman et al., 2006; Silva, 2016; Seligman et al., 2005). At its core, the exercise helps redirect cognitive focus from life's stressors and challenges to moments of joy and gratitude, creating a mental environment conducive to resilience and optimism.

Why Gratitude Works

Gratitude is a cornerstone of positive psychology and interventions like the "What Went Well" exercise are backed by extensive research. Practices such as writing gratitude letters or engaging in gratitude visits have enhanced emotional well-being and strengthened relationships (Emmons, 2025; Davis et al., 2016; Locklear et al., 2021). Seligman's findings highlight that gratitude doesn't just make individuals happier—it also fosters deeper social connections. Sharing positive experiences with loved ones can increase feelings of closeness and strengthen bonds (Gable et al., 2004).

Breaking the Cycle of Negative Thinking

One of the most compelling aspects of the "What Went Well" exercise is its ability to disrupt negative thought patterns often associated with anxiety and depression. By focusing on the positive, individuals can reframe their mindset and build psychological resilience (Davis et al., 2016; Lyubomirsky et al., 2011). Over time, this practice cultivates a habit of noticing and appreciating the good in life, leading to lasting improvements in mental health (Kalamatianos et al., 2023).

The Neuroscience of Gratitude

Consistency is key to reaping the full benefits of gratitude practices. Regularly engaging in the "What Went Well" exercise reinforces neural pathways associated with happiness and gratitude, making it easier to recognize positive experiences in the future (Schueller & Parks, 2012). The result is not only a temporary mood boost but a longer-lasting transformation in overall life satisfaction (Celano et al., 2018).

Who Can Benefit?

The beauty of the "What Went Well" exercise lies in its adaptability. Research shows it's effective across diverse populations, including adolescents, college students, and individuals managing chronic health conditions (Wasil et al., 2020; Kalamatianos et al., 2023). Its simplicity makes it a powerful tool for enhancing well-being in therapeutic settings and everyday life (Garnika, 2023).

Gratitude and Social Connections

Beyond its individual benefits, this exercise has profound implications for relationships. Sharing positive experiences fosters a culture of appreciation within social networks, strengthening bonds and enhancing mutual support (Gable et al., 2004). When practised collectively, gratitude becomes a shared resource, enriching relationships and promoting collective well-being (Seligman et al., 2006; Silva, 2016).

Evidence-Based Impact

A robust body of research supports the "What Went Well" exercise. Meta-analyses consistently show that gratitude interventions lead to increased life satisfaction and reduced symptoms of depression and anxiety (Davis et al., 2016; Lyubomirsky et al., 2011; Locklear et al., 2021). This makes it a valuable, science-backed tool for improving mental health and fostering a more optimistic outlook on life.

Bringing Gratitude Into Your Life

If you're looking for a beautifully designed way to incorporate this practice into your routine, consider using the 'What Went Well Today' Journal by GoalsNinja. Inspired by the whimsical charm of Alice in Wonderland, this vintage-themed journal makes reflecting on your day's positive moments both enjoyable and meaningful.

Implementing the "What Went Well" exercise is straightforward. Each evening, take a few moments to:

1. Identify Three Positive Experiences: Reflect on three good things that happened during your day, no matter how small.
2. Explore the Why: Consider the reasons these events occurred. What role did your actions or the actions of others play?
3. Write It Down: Documenting your reflections helps solidify the practice and reinforces its benefits.

Final Thoughts

Martin Seligman's "What Went Well" exercise is more than a gratitude practice—it's a pathway to greater happiness, resilience, and connection. By regularly reflecting on the positives, individuals can transform their mental health, deepen their relationships, and build a more fulfilling life. With its strong empirical foundation, this simple exercise proves that the most profound changes sometimes come from the simplest actions.

So, why not give it a try tonight? You might just find yourself on the path to a brighter, more grateful tomorrow.