Choose a blank notebook or journal to write in every night. Consider a spiral-bound journal that opens flat for ease in writing. Select lined or unlined paper. Keep this notebook next to the bed with a pen readily available.
Look for things during the day for which you are grateful. Make mental notes throughout the day. Notice how the gratitude journal shifts the focus to a more positive outlook.
Write five thing you're grateful for each night before bedtime. Review the day and include anything, however small or great, that was a source of gratitude that day, e.g., a baby's smile, a flower in bloom, or the smell of a newly cut lawn. Make the list personal. Write a few words about the five benefits or blessings. Be brief and increase the length as time progresses.
Begin looking everyday for the positive angle in all things. View obstacles as opportunities to appreciate.
Focus on the wonderful things in life to attract similar encounters in the course of the day. Use positive energy as a magnet to draw even more positive energy. Note these attractions in the gratitude journal.
Personalize the gratitude journal. Expand it with clippings, photos, quotes or verses from magazines or other sources.