An excerpt from Learning to Dance in the Rain by Mac Anderson

Behavioral scientists tell us that if we do something consistently for 21 days, it becomes a habit. That’s good news if you’re interested in bringing more gratitude into your life. Here are some simple ways to build your gratitude muscles:

Before you go to bed at night, write down three things that you’re grateful for. Don’t make them the obvious things, such as your family or your home or your pets. Look deeper; look for more subtle things that you may be taking for granted.

On your way to work, notice three to five things that you’re grateful for along the way.

When you’re at work, notice a few things about your job, your boss, your coworkers, or your company that you appreciate.

When you’re out running errands or doing chores, see if you can find gratitude for one or two things in the process.

When you’re doing something you don’t like to do, see if you can find at least one thing to be grateful for in the process.

These don’t have to be big things-little things will do just fine. The more you start to train your mind to look for what’s right-rather than what’s wrong-the more gratitude you’ll feel throughout the day.

Do this for 21 days and see if it doesn’t make a difference in your daily life. Keep it up, and a lifetime of gratitude can be yours-no matter what.