Before you go to bed, think back over your day and remember three good things that happened - things that went well, that you enjoyed or were grateful for.

These can be small (e.g. a delicious sandwich or a child smiling on the bus) or of bigger importance for you. 

Mark it on the journal in ANY formats!

If you find yourself focusing on negative feelings, refocus your mind on the good event and the positive feelings that came with it. This can take effort but it gets easier with practice. It can make a real difference in how you feel.