Start a gratitude journal and practice gratitude daily
A gratitude journal is small enough to begin tonight: one ordinary moment, written clearly enough that you notice it again. The point is not to declare that everything is good, but to stop useful, kind or beautiful details disappearing unnoticed. Choose a format you will actually reopen. A few specific lines usually work better than a forced list: what happened, why it mattered and whether another person played a part. Keep the practice brief and private unless you choose otherwise. Do not use gratitude to dismiss grief, anger or problems that need action; if writing worsens distress, pause and use support that fits your circumstances. Count it complete after a consistent period such as thirty days, followed by a short reflection on what you noticed. Add it if you want a gentle attention practice rather than another demanding self-improvement project.