When you are stressed, or your mind is clouded by negative thoughts, it is easy to forget about the positive things happening in your life, the big and the small.
Making a conscious effort, and taking the time to point them out, helps you feel more positive.
This habit of practicing optimism, is often called keeping a Gratitude Journal, noting the things that you are grateful for.

Write them down.

Don’t just think about the positive things. It is important to write them down. According to Robert Emmons, a professor at the University of California, Davis: “Writing helps to organize thoughts, facilitate integration, and helps you accept your own experiences and put them in context.” He continues to say that: “In essence, it allows you to see the meaning of events going on around you and create meaning in your own life.”

3 good things a day.

Take the time to write at least 3 good things that happen to you every day. It can be about people, things and/or experiences.

Go for depth over breadth.

You do not want a superficial list. Be as specific as you can, to help you see what it is that you appreciate about the experience. If you are grateful for the breakfast you had, add details, was it healthy? Did it include fruit? The coffee you love? If you are grateful for your friend Julie, is it for the support she provided you over the phone? Did she cheer you up? Did you laugh over lunch?

What would life be without it?

If you are struggling to come up with ideas, try to think what life would be like without certain things. Your car may be old and clunky but what would life be like without it?

Why does this help?

This practice helps you see the positive in your life, when things are good, and when it does not look like much positive is happening. It forces you to pay attention to positive things in your life that you may otherwise take for granted.
Looking through your journal to see the positive in your life over time is very uplifting.

Try to do this on a regular basis. If you can’t make it a daily routine, start with once or 3 times a week. Whatever you choose, commit to it and make it a routine. Think of the time of day that will work best for you. Morning? Before Bed? Sundays? Stick with it. It really works!