Write down one small good thing every night. In a month you’ll see your days differently.

Looking for one good thing each evening quietly changes what you notice during the day, because you start collecting on the way through. The record matters less than the search it sets off. After a few weeks you also have evidence, which comes in useful on the days your memory insists nothing good has happened in ages.

Start tonight and keep it small enough to survive a bad week. One line in your phone notes, no explaining, no pressure for it to be meaningful. A decent coffee, a joke, somebody waiting for you. Miss a night and carry on rather than starting over.