Looking for the good.

Have you ever kept a gratitude journal? I have done so at different times in my life, especially after particularly stressful events when I need to rev up my optimistic mindset. Does it work? Yes, it can, and writing journal updates can be done quickly and easily.

Here's what I recommend:

1.) Lean into your senses. Mindfully savor that meal, enjoy the breeze, make time for sumptuous rest, and enjoy your favorite scent. The simple act of noticing these things can help us to realize our gratitude for them.

2.) Notice the little things that make you smile. A hummingbird visiting your yard, a chat with a dear neighbor, kids playing hide-and-seek, or a joke from a friend.

3.) Think about what you accomplished today, no matter how small. This can include anything from knocking out deadlines to cleaning out a closet.

4.) Reflect on important relationships. Participate in random acts of kindness and be open to kindness from others. It can be a tremendous joy to help others.

5.) Carve out a few minutes to write down five things you are grateful for at the end of each day -- or perhaps at the end of each week. Find what works best for you, ensuring the exercise doesn't feel mundane, and write more than five things whenever you're inspired! You might be surprised how long the list can grow when you write freely. You're training your brain to look for the good.

What is the impact of this practice?

Founding Editor-in-Chief of Greater Good Magazine Jason Marsh explains: "Studies have traced a range of impressive benefits to the simple act of writing down the things for which we’re grateful—benefits including better sleep, fewer symptoms of illness, and more happiness among adults and kids alike."

Given the simplicity of this topic, I'm keeping this article brief. Hopefully, you're thankful for that.