40 Non-Material Things That Spark Joy

35. Write a Gratitude List

Unhappiness often comes from a lack of appreciation for the things in our lives. Instead of focusing on the things that you do not have, why not be grateful instead? Take a notebook, or buy a new journal specifically for a “happy diary” for daily lists of gratitude. Start writing sentences that begin like, “I am grateful for…”

If you feel particularly down in the dumps, it may be difficult for you to think of anything that you feel grateful for. So you can start with your basics, like, “I am grateful to have a roof over my head.” Then move on to the things in your life that other people may not have, like a high-paying job, children, and your skills. After a while, you will begin to see a long list of things that you are grateful to have, and it will make you much happier.