Fight Depression & Burnout in 2 Minutes a Day: The Simple 3 Good Things Exercise

Video Summary

Your brain is hardwired for survival, constantly scanning for threats, dangers, or anything negative14. This "default mode" can leave you feeling exhausted, stressed, and depressed12. Fortunately, there is a simple way to combat this challenge and turn up the volume of the positive things in your life1. Learn how to use The 3 Good Things Exercise to rewire your brain and feel happier in just two minutes a day12.

The Exercise and Its Power

This exercise is super simple: For two weeks, before you go to bed, ask yourself: "What are three good things that went well today, and what was my role in making them happen?"2. Be sure to write them down2.

Research shows that reflecting on the positive leads to noticing more positive things in your life within just four to five days, and those feelings of happiness and contentment keep growing56.

Clinical trials have demonstrated incredible results for people who complete this exercise for fourteen days6:

• Less burnout and depression6.

• A better work-life balance6.

• Less conflict at school or work6.

• A higher level of happiness6.

The really cool thing is that the results from just those fourteen days can last for six months or more36!

Make It Easy (Sponsor)

The biggest barrier to doing this activity is often forgetting to do it3. That’s where our sponsor, Take Two Minutes, comes in13.

Take Two Minutes will send you a text message every day, at the time you choose, to remind you to think about your three good things3. The message includes a link where you can instantly enter your three good things, storing your private entries in a journal that you can easily access and reflect on at any time37.

Take Two Minutes also offers guided meditations, an easy gratitude journal, and great resources to help you with anxiety and sleep7.