ENGLISH VERSION
南燕心理×南风心理学社
什么是「三件好事」
“三件好事”是一个心理学上的练习，由心理学家马丁·塞利格曼（Martin Seligman）及其团队在20世纪90年代末提出，以帮助人们培养积极的思维方式和感恩心态。这个练习的做法是每天回顾并记录当天发生的三件积极的事情或感恩的时刻。这三件事可以是大事，也可以是微小的好事，比如：
♥ 通过了法考；
♥ 找到了一份好工作；
♥ 吃到了美味的早餐；
♥ 参加了心理学社的活动，交到了很多朋友；
♥ 获得了心理学社可爱的周边；
……
塞利格曼认为人类大脑天然有“负面偏向”，即倾向于更关注负面的事情，这是演化过程中形成的自我保护机制，可以帮助我们规避风险。但这种倾向会导致焦虑、压力和消极情绪。通过记录三件好事，人们可以有意识地转变注意力，培养积极注意力偏向，帮助大脑更习惯于发现和关注生活中的正面事件，而持续的记录可以让个体有意识地关注好的事情，从而持续提升幸福感。
南燕心理×南风心理学社
如何做「三件好事」
做“三件好事”的练习非常简单，只需要每天花几分钟回顾当天的经历并记录三件积极的事情。
回顾
每天睡前回想一下今天发生的事情，尤其是让你感到高兴、满足或感恩的三件事。无论大小都可以，重要的是它们对你有积极的意义。
记录
在你的笔记本或手机应用中写下这三件事，尽量用具体的描述，可以回答以下几个问题：
♥ 发生了什么事情？
♥ 为什么它对你来说是好事？
♥ 你对此事有什么感受？
反思
对每件好事稍作反思，想想它为什么发生。这有助于你更深刻地理解自己如何对生活中的积极事件产生影响，并增强自我效能感。
坚持
为了最大化效果，坚持每天记录至少一周甚至更长时间。每天的练习可能会让你逐渐感受到幸福感的增强，并帮助你更容易发现生活中的美好时刻。
南燕心理×南风心理学社
「三件好事」打卡活动
为了培养大家善于发现美的眼睛，提高生活幸福感，北京大学深圳研究生院心理健康教育与咨询中心携手学生南风心理学社共同举办「三件好事」打卡活动，通过本次活动，你既可以收获满满的幸福感，也可以获得丰富的奖品哦！
活动时间
2024.10.26-2024.11.2
参与方式
扫描下方二维码，加入打卡。
每天可以打卡一次，记录当日发生的3件好事。
为了方便通知领奖信息，请参加活动的同学填写以下问卷报名：
奖品设置
转发推文后：
打卡7天，可获得文创雨伞或帆布袋；
打卡4天，可获得文创钥匙扣；
打卡2天，可获得北大明信片或文件夹。
线下活动
我们将在10月26日（本周六）11:30-13:00于镜湖旁进行线下摆摊宣传，届时会有礼品相送，欢迎围观！
Nanfeng Psychology Association
Three Good Things
"Three Good Things" exercise originated from the field of positive psychology, specifically from the work of Dr. Martin Seligman, one of the founding figures of this branch of psychology. It is a simple and powerful positive psychology exercise designed to boost well-being by focusing on the positive aspects of life.
The practice involves reflecting on and writing down three good things that happened each day, typically at the end of the day. The three things can be small or significant, such as a nice conversation, a personal achievement, or even good weather. By regularly practicing "Three Good Things," people tend to shift their focus away from negative experiences and develop a more positive outlook on life over time.
Nanfeng Psychology Association
How to do
Three Good Things
Reflect
Set aside a few minutes at the end of each day, preferably before bedtime.
Think about your day and identify three positive events, experiences, or things that made you happy.
Write Them Down
Jot down each good thing in a journal or on a piece of paper. Be specific and try to include why each thing was good.
Review
Occasionally revisit your entries to reflect on the positive moments in your life.
Consistency
Aim to do this regularly—ideally every day or a few times a week—to build the habit and enhance your overall sense of well-being.
Nanfeng Psychology Association
Three Good Things
Check-in Activity
To cultivate gratitude, enhance overall happiness, and shift focus away from negative thoughts, Psychological Health Education and Counseling Center of PKUSZ, in collaboration with the Nanfeng Psychology Association, is hosting the "Three Good Things" Check-in Activity. Through this event, you can experience a boost in happiness while also having the chance to win exciting prizes!
Event Duration
Oct. 26th - Nov. 2nd 2024
Join the Check-in
Scan the QR code below to join the check-in. You can check in once a day and record three good things that happened that day.
Students who wish to participate in the activity, please fill out the following registration form:
Rewards
After sharing this post to your Wechat moments,
♥ Check in for 7 days to receive a creative umbrella or canvas bag.
♥ Check in for 4 days to receive a creative keychain.
♥ Check in for 2 days to receive a PKUSZ postcard or folder.
Promotion
We will be conducting a promotion by setting up a booth next to Mirror Lake on October 26 (this Saturday) from 11:30 AM to 1:00 PM. Gifts will be given away, so come and check it out!
图文：学生南风心理学社
编辑：郭欢敏
校对：沙彤彤
审核发布：过浩然
欢迎关注『南燕心理』
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