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Every day you create an entry in the Daily Gratitude section and answer the questions. Take a few minutes and think about your day. Did something special happen today? Did you have some nice interactions with your friend, neighbor, or the staff from the bakery? What made you smile today?

And even if you had a bad day getting into an argument with your family, or you felt totally overwhelmed at work, there is still something to be grateful for. Maybe the sun was shining? Or your coffee tasted really good? It might not be easy to see the good things especially when you feel depressed but exercising being grateful helps you counterbalance your negative thoughts.

Embrace the good things that happen - even the smallest ones that you might not perceive as something grateful in that moment.

The best time to fill out your gratitude journal is in the evening so you have the chance to recap your whole day.

At the end of the month review the days in the Monthly Gratitude section. Name (at least) your top 3 things of the month you were most grateful for. Boost yourself and note something you are proud of. Keep up your good spirit!

The last exercise is to think of something you are looking forward to next month. Are you planning to try out a new restaurant? Are you meeting a friend which you have not seen for a while? But even if you do not have any plans yet, maybe there is something that brings you anticipation. A new tv show with your favorite actor or actress will air, or a national holiday on which you do not have to work?

Filling out your Gratitude Journal may feel a bit difficult at the beginning but it will show you many good things in your life that you can be thankful for.

I am happy for any feedback. Send an email to [email protected].