Four steps to begin practicing gratitude intentionally.
Try daily reflections
Every night before you go to bed, think back over your day and remember three good things that happened - things that went well, that you enjoyed,
or were grateful for. These can be small (e.g. a delicious sandwich or a child smiling on the bus) or of larger importance for you. You’ll probably find that it varies.
Write them down
This is important. You may want to get a small notebook just for this purpose.
Think about why
For each thing you’re grateful for, write down why it happened and why you feel good about it. This may feel a bit tricky at first, but you’ll soon get the hang of it.
After a week, have a look back on what you’ve written. How does it feel when you look at all these good things? Do you notice any themes?