The benefits of practicing gratitude have real science behind it. This principle recognizes that how we think and condition our thoughts produces expectations and plays a significant role in our self-esteem, perception, decisions, and ability to manage stress. In one study, those who wrote about gratitude ten minutes a day were more optimistic and felt better about their lives, exercised more, and had fewer visits to physicians than those who did not. Practicing gratitude is a simple process: Simply reflect regularly on the people and things for which you are grateful.

• Practice gratitude. Gratitude is a thankful appreciation for what you receive, whether tangible or intangible. Try keeping a gratitude journal, in which you regularly write down things for which you are grateful. Doing so will help you go through your days with greater appreciation. As you write, be specific and try to relive the sensations you felt as you remember what each thing means to you.

• Emphasize the positive. Identifying and focusing on the positive aspects of a situation are key factors in acquiring resilience—the ability to bounce back from bad times.



• Savor pleasure. Feeling pleasure helps sustain a positive attitude. Focus your attention on something pleasing as it occurs, consciously enjoying the experience as it unfolds. Most people are primed to experience pleasure in special moments, such as a vacation. Everyday pleasures, on the other hand, can slip by without much notice unless they disappear or seem threatened. Slow down and focus. You will enjoy things more, whether a meal or a visit with a friend.

https://www.health.harvard.edu/mind-and-mood/how-toachieve-a-positive-attitude