Gratitude and Three Good Things Log

Who this is for

Three good things a day, and why they mattered. One line per day holds the date, three things that were good — however small — and a few words on why, which is the part worth reading back.

Anyone who ends the day remembering only what went wrong, people who have been told to try writing down the good bits and want a plain page to do it on, and anyone who would like a record of an ordinary year that is not a list of tasks.

What this helps you track

• Three things from each day that were good, written before they are forgotten
• Why each one mattered, which is where the value is
• A run of days to read back on a bad one
• Which small things keep turning up

How to use it

1. Write your name and the period the sheet covers at the top.
2. At the end of the day, or whenever suits you, write the date and three things that were good. Small counts: a coffee, a message, ten minutes of sun.
3. Add why it mattered in a few words. This is the column people skip and the one that makes the page worth keeping.
4. If you can only think of one thing, write one; a line with one thing on it is better than no line.
5. Read back over the sheet now and then, and keep the old ones.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The online version keeps what you enter in your own browser and builds the completed PDF on your device.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

Does it have to be three?

No. Three is the shape of the page, not a rule. Some days have one; some have five and the fifth goes in the notes.

Is this a therapy exercise?

It is a page with three columns on it. Some people are given this kind of exercise by someone they see, and if you were, follow their guidance on how to use it. The sheet itself makes no claim about what it does for you.

What if I miss days?

Leave the gap and carry on. The sheet is dated by you, so a week without an entry is simply a week without an entry.

Can I keep it on screen?

Yes. The browser version saves in your own browser on the device you used, sends nothing anywhere, and can be printed or downloaded as a PDF when you want a copy.