Here is a small experiment you can start tonight. Before bed, write down three funny things that happened today. Not hilarious things. Funny things. The barista who called your name with total confidence and got it completely wrong. The dog in the lift who looked at everyone like they were the strange one. The meeting where three people said "you're on mute" at the same time.
Then, next to each one, write a line about why it made you smile.
That's it. Do it for a week.
Where the idea comes from
Researchers at the University of Zurich tested exactly this. In 2016, René Proyer, Sara Wellenzohn and Willibald Ruch ran an online study with 632 adults. People were randomly given one of five small humour exercises, or a placebo exercise (writing about early memories), and did it for one week.
Three funny things was one of the exercises that stood out. Compared with the placebo group, people who did it reported being happier, and in that study the difference was still there six months later. There was also a short-term dip in depressive symptoms straight after the week, which didn't last as long.
A few honest caveats, because we promised to keep this honest. It was one study, people reported their own happiness, and it was online, so nobody checked who actually did the writing. A small habit is not a treatment for anything. But as small habits go, it is cheap, kind and quite fun.
Why it might work
Nobody knows for sure, but here is a reasonable guess. Our attention is built to notice what went wrong. That was useful when what went wrong was a lion. It is less useful when what went wrong is an email.
Looking for three funny things may gently shift where your attention goes. Try it and you might find yourself noticing funny moments while they're happening, because you know you'll need them tonight. The day doesn't change. What you catch of it does.
The researchers also found that people who enjoyed the exercise tended to get more out of it. So don't make it homework. If one evening you only have one funny thing, that's a perfectly good entry.
Make it yours
- Keep it short. Three lines is plenty. A notes app works fine.
- Share one. Tell someone at dinner. Funny things grow when they're told.
- Lower the bar. "My toast landed butter side up" counts.
- Stop after a week, if you like. The study was one week long. You can always come back.
The day doesn't change. What you catch of it does.
If you'd like a head start, there's one small smile waiting in the Grinly app every day, and a new joke on this site every morning.