Spend 5 to 10 minutes at the end of each day writing in detail about three things that went well that day, large or small, and also describing why you think they happened.This simple practice is effective because it not only helps you remember and appreciate good things that happened in the past; it can also teach you to notice and savor positive events as they happen.

Count your blessings

Gratitude can be especially powerful when it’s expressed to others. 

If there is anyone in your life to whom you feel you’ve never properly expressed your gratitude, writing a thoughtful, detailed <a href="http://ggia.berkeley.edu/practice/gratitude_letter">Gratitude Letter</a> is a great way to increase your own feelings of gratitude and happiness while also making the other person feel appreciated and valued; it may also deepen your relationship with them.

Say “thank you”

You don’t know what you’ve got till its gone. Consider the many ways in which important, positive events in your life—such as a job opportunity or educational achievement—could have never taken place, and then reflecting on what your life would be like without them.

Mental subtraction

We have a tendency to adapt to pleasurable things—a phenomenon called “hedonic adaptation”—and appreciate them less and less over time.  We can interrupt this process by trying the <a href="http://ggia.berkeley.edu/practice/give_it_up#data-tab-why_you_should_try_it">Give it Up</a> practice, which requires temporarily giving up pleasurable activities and then coming back to them later, this time with greater anticipation and excitement.

Savor

Over the past two decades, much of the research on happiness can be boiled down to one main prescription: give thanks. Across hundreds of studies, practicing gratitude has been found to increase positive emotions, reduce the risk of depression, heighten relationship satisfaction, and increase resilience in the face of stressful life events, among other benefits.

Mental subtraction

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