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Here's a straightforward research-tested way to be happier: every day write down three good things that occurred during the previous 24 hours.
You can do this in the morning or evening; whatever works for you. Try to do it about the same time each day.
If you have more time, add details, as if you were telling the story to a close friend. Say how you felt at the time, and how you feel about it now.
It may seem silly to write these thoughts down, but much science shows that recording our thoughts is more powerful than simply thinking--the extra step makes the good things more "real" to us. I recommend using a pen and paper, even in this day and age when we're usually typing into phones or laptops. For some people, "writing" electronically may work just as well. You could even text someone else.
Develop a habit that works for you.
You may find that in low moods you'll have a moment of worry that "nothing good" happenned that day and even dread the exercise. Stick with it. Those are exactly the times when you will surprise yourself.
Your three good things don't need to be new, or special, or dramatic. They just have to feel good to you. It could be feeling more alert after your morning coffee, or being glad that the weather was better than the day before. If you hear yourself thinking that your "good things" aren't "good enough," remember the wisdom of the ages to take pleasure in ordinary blessings.
Shift your mind in that direction and the next day, one of your good things may be how much happier you are because you're writing your good things!
Years ago, I used to hum a Bob Marley song that began "Woke up this morning, feeling fine. Three little birds were on my doorstep! Singing sweet songs, a melody pure and fine...and this is my message to you....Baby, don't worry 'bout a thing...."
Count your three little birds.
