Appreciation is a form of loving attention, and it creates an uplifting state of happiness that we don’t tend to spend much time in. Build your appreciation muscles by taking note of five small things—things you might not otherwise notice—that you appreciate.
In a notebook, number a list 1 to 5. Then, throughout the day, fill each line with one thing that makes your life better—the friend who leaves a funny comment on your Instagram, the sneeze that clears your sinuses, the scent of your neighbor’s barbecue, the way your child instinctively reaches for your hand as you walk down the street.
Make writing this ritual a daily check-in for three weeks—about how long it takes to establish a new habit. The more you make note of the things you value, the more things you’ll find to appreciate.