The 3-3-3 and 3-2-1 Journal Methods, With Examples
The 3-3-3 journal method is a short daily journal entry made of three lists with three items each, for example three things that happened, three thoughts or feelings and three things you’re grateful for. The 3-2-1 method is a shorter version: three items, then two, then one. Neither method has one official definition, and we didn’t find a study that tested either one by name. The gratitude part comes close to an exercise that has been studied: writing down three good things each day.
What is the 3-3-3 journal method?
The 3-3-3 journal method asks you to write three short lists of three items, for example once a day. The two versions we found share one list, three things you’re grateful for, and differ in the other two:
- Gratitude, reflection and affirmations. Welcoming Hope describes three things you’re grateful for, three journal prompts to reflect on and three positive affirmations.
- What happened, how you felt and what you’re grateful for. A journaling guide from Randello lists three things that happened today, three thoughts or feelings and three things you’re grateful for.
Two other things share the name and aren’t journal formats. The 3-3-3 rule for anxiety is a grounding exercise: you name three things you can see, three sounds you can hear and three parts of your body you can move. The 3-3-3 productivity method, credited to the writer Oliver Burkeman, splits a workday into three hours on one important project, three tasks you keep putting off and three maintenance tasks.
How to do the 3-3-3 journal method
These steps follow the second version, which works well at the end of the day.
- Write three things that happened today. Big or small, good or bad. “The bus was late” counts.
- Write three thoughts or feelings you had. One word is enough: relieved, annoyed, tired.
- Write three things you’re grateful for. Keep them specific. “Lunch with Priya” says more than “my friends.”
- Add why, if you have time. Next to one of the good things, write why it happened. This step comes from the “three good things” exercise described below.
Here’s what one entry might look like:
Happened: Finished the report a day early. Lunch with Priya. The bus was late and I walked home.
Felt: Relieved. Annoyed at the bus, then fine. Tired but calm.
Grateful for: Priya picked the Thai place. The rain stopped halfway home. Leftover soup for dinner, because I made a big pot on Sunday.
If you use the version with affirmations, the last list becomes three short sentences you want to believe, such as “I can handle a busy week.” Our list of positive affirmations has examples sorted by topic, and our gratitude journal prompts can fill the reflection list.
What is the 3-2-1 journal method?
The 3-2-1 journal method is a shorter entry with three items, then two, then one. Of the versions we found, two start with gratitude and all of them end with a plan or something to look forward to. Here they are:
- Evening: three things you’re grateful for, two things you accomplished and one thing you’re looking forward to, as described by Best Journal App.
- Morning: three things you’re thankful for, two things you’re excited about and one thing you’ll get done today, from OC Counseling.
- Review: three things you learned, two things you enjoyed and one thing to focus on next, from Journal Party. It can cover a day, a week or a project.
An evening 3-2-1 entry might look like this:
3 grateful: Mom called. The sun came out at lunch. My coworker covered the phones so I could leave on time.
2 done: Sent the invoices. Changed the sheets.
1 looking forward to: Pizza with Sam on Friday.
3-3-3 vs 3-2-1 journal method
The 3-2-1 is the shorter of the two, and it ends with something to look forward to or get done. The 3-3-3 gives more room to write about the day itself.
| 3-3-3 journal method | 3-2-1 journal method | |
|---|---|---|
| Items per entry | Nine | Six |
| Gratitude | Three things | Three things |
| The other lists | What happened and how you felt, or prompts and affirmations | What you did or learned, what you enjoyed or are excited about, one thing ahead |
| Best time | Evening, for the version about your day | Morning or evening, depending on the version |
| Good fit if | You want to look back on the whole day | You want a short entry that also plans ahead |
If neither one feels right, you can mix them, for example three things you’re grateful for and one line about tomorrow.
Is there research behind the 3-3-3 journal method?
We found no study that tested the 3-3-3 or the 3-2-1 journal method by name. Gratitude writing, which both methods include, has been studied:
- Three good things. In a 2005 study by Martin Seligman and colleagues, people wrote down three things that went well each day for one week, and why each one happened. They reported more happiness and fewer depressive symptoms one month, three months and six months later.
- Weekly lists. In the first study by Robert Emmons and Michael McCullough, published in 2003, students wrote down up to five things they were grateful for once a week for ten weeks. Compared with groups who wrote about hassles or ordinary events, they felt better about their lives as a whole.
- How often. In a study by Sonja Lyubomirsky and colleagues, people who listed what they were grateful for once a week became happier, while people who did it three times a week didn’t. The authors suggest the second group may have gotten bored.
The other lists, like affirmations or goals for tomorrow, weren’t part of these studies. For more on what gratitude writing can and can’t do, see our article on the benefits of gratitude journaling. A gratitude journal isn’t a replacement for therapy. If you’re struggling, talk to your doctor or a mental health professional.
Tips to keep a 3-3-3 or 3-2-1 journal going
- Write fewer items on hard days. If you can only think of one good thing, write one.
- Avoid the same answers every day. “My family” three nights in a row says little. Name one thing someone did today.
- Write at the same point in your day, for example after dinner, before bed or with your first coffee.
- Keep the entries short. Our gratitude journal examples show what a one-line entry looks like.
If you’re starting from zero, our guide on how to start a gratitude journal covers notebooks, apps and how to pick a time.
A shorter version in Graceup
We built Graceup around an even smaller habit: one good thing a day, written in about 30 seconds, with a fresh question each time you open the app. If nine lines a night feels like too much, you can start there and add the other lists in a notebook when you want more.
Frequently asked questions
What is the 3-3-3 journal method?
It's a short journal entry made of three lists with three items each. The lists change from source to source, but both versions we found include three things you're grateful for.
What is the 3-2-1 journal method?
It's a shorter entry with three items, then two, then one. A common evening version is three things you're grateful for, two things you got done and one thing you're looking forward to.
Who created the 3-3-3 journal method?
We couldn't find an original author. The method shows up on several journaling sites, and the versions we found differ from one another.
Is the 3-3-3 journal method the same as the 3-3-3 rule for anxiety?
No. The 3-3-3 rule for anxiety is a grounding exercise you do in your head: you name three things you see, three sounds you hear and three parts of your body you can move. It isn't a journal format, although you can write the items down.
Should I do the 3-3-3 journal method in the morning or at night?
Either works. The version with things that happened today fits the evening, and the 3-2-1 version with something to get done today fits the morning. Pick the time you're most likely to keep.
What if I can't think of three things?
Write one or two. In the first Emmons and McCullough study, students wrote up to five things a week, so writing fewer than the maximum was part of the exercise.
How long does a 3-3-3 journal entry take?
We found no study that timed it. With nine short lines, it's longer than a one-line gratitude entry, so if it starts to feel like a chore, switch to the 3-2-1 or write fewer items.
I'm Eric, and I want to help make the world a better place. Studies show that people who make gratitude a habit are happier, sleep better and are kinder to the people around them. I built Graceup so this habit is within anyone's reach.
