" A Long-Term Gratitude Lifter is gratitude-for-how-things-happen. At the end of each day, think of some event or circumstance for which you feel grateful, and write about it:

1. Give the event or circumstance a title, like “Finished Writing Chapter 8” or “Made It Through That Meeting Without Crying or Yelling.”

2. Write down what happened, including details about what anyone involved, including you, did or said.

3. Describe how it made you feel at the time, and how you feel now, as you think about it.

4. Explain how the event or circumstance came to be. What was the cause? What confluence of circumstances came together to create this moment?

If, as you write, you feel yourself being drawn into negative, critical thoughts and feelings, gently set them to one side and return your attention to the thing you’re being grateful for. "

― Emily Nagoski , Burnout: The Secret to Unlocking the Stress Cycle